10/22/2019

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