Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Banded Ankle Distraction Per Side
+
5 Sampson Stretch Lunges Per Leg
10 Alternating Child’s/Cobra Pose
5 Elephant Toe Touches Per Leg
10 Hip Circles Internal/External
Weightlifting
A.: Back Squat (7-5-4-4 @ 20×1 Tempo; Go By Feel)
Performance:
2X8-10 Reps; 2X6-8 Reps
Health/Function
4X:
6-8 KB Goblet Squats
150 Feet Sled Push
-Rest 2 Minutes-
Metcon
B.: Metcon (Time)
Health/Function:
5 Rounds:
6 Hang Power Cleans
8 Ring Rows
12 Box Jumps Or Step Ups
-Rest :30 Between Rounds-
Performance (RX)
5 Rounds:
5 CTB Pullups
7 Hang Power Cleans (95/65)
9 Box Jumps (24/20″)
Competition/Sport (Rx+)
5 Rounds:
3 Bar Muscle Ups
6 Hang Squat Cleans (135/95)
9 Box Jumps (30/24″)
*12 Minute CAP
Cool Down
*LAX Ball Lat
*Banded Lat Distraction
*BB Calf Smash
