Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute KB Quad Smash/BB Quad Smash Per Leg
+
5 Grasshoppers Per Leg
10 Leg Swings Per Leg
100 Feet Power Skips
10 Sampson Stretch (5/Leg)
5 Yoga Pushups
Weightlifting
A.: Back Squat (Build To A 5 Rep Max In 15 Minutes)
Performance: 4X6-8 Reps @ 20×1 Tempo
Health/Function: 4X6-8 Reps To A Box
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function
5 Hang Power Cleans
5 Cage Assisted Pushups/Pushups
10 KBS
Performance (RX)
3 Power Cleans (135/95)
6 Ring Pushups
9 KBS (1.5/1.0)
Competition/Sport (RX+)
2 Squat Cleans (155/105)
4 Handstand Pushups
8 KBS (2.0/1.5)
Cool Down
*LAX Ball Rotator Cuff
*LAX Ball Pec; Add Fanning Motion
*BB Quad Smash
