Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Run
2x:
5 Grasshoppers Per Leg
5 Sampson Lunge Per Leg
5 Air Squats
10 Leg Swings Each Direction
Weightlifting
A.: Back Squat (6-4-3-3 @ 20×1 Tempo; Go By Feel)
Performance: 4×5-6 Reps @ 20×1 Tempo
Health/Function:
5 Rounds:
10 KB Goblet Squats
150 Feet Sled Push
-Rest 2 Minutes-
Metcon
B.: Metcon (Time)
Health/Function
5 Rounds
8 Hang Power Cleans
10 Wall Balls
Performance (RX)
For Time:
60 Hang Power Clean (135/95)
*Every Minute On Minute 5 Wall Balls (20/14)
Competition/Sport (RX+)
For Time:
60 Hang Power Clean (155/105)
*Every Minute On Minute 5 Wall Balls (30/20)
Cool Down
*KB Lat Smash
*Lying Runners Stretch
*Forearm LAX Ball Smash
