Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute KB Smash Per Leg
1 Minute Calorie Row (Increase Pace Each :15)
10 Hip Circles Each Way
5 Squat Toe Holds
10 Air Squats
5 Power Jumps
Weightlifting
A.: Back Squat (Every 2:30 X 5 Sets Perform 3 Reps; Start 75%)
Health/Function:
Every 2:30 Perform 100 Foot Sled Push+12 KB Walking Lunges
Performance:
Every 2:30 Perform 5-6 Reps
Metcon
B.: Metcon (No Measure)
Every Minute On The Minute For 10 Minutes:
Competition/Sport (RX+)
Evens: 6-8 Thrusters (95/65)
Odds: 8-10 Calorie Row
Performance (RX)
Evens: 6-8 Front Squats (95/65)
Odds: 6-8 Calorie Row
Health/Function
Evens: 10-12 Air Squats
Odds: 6-8 Calorie Row
C.: Metcon (No Measure)
Every Minute On The Minute For 5 Minutes:
Competition/Sport (Rx+)
:10-:15 L-Sit Hold From Cage
Performance (RX)
:20-:25 Ring Plank
Health/Function
:20-:25 Army Plank
Cool Down
*BB Quad Smash
*Banded Hamstring Distraction
*Banded Hip Distraction
