Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute KB Quad Smash Per Leg
5 Grasshoppers Per Leg
5 Sampson Lunges Per Leg
10 Leg Swings Each Direction
:20 Hold Bottom Of Squat (Use Cage)
Weightlifting
A.: Back Squat (Build To A 1 Rep Max In 20 Minutes)
Performance: 4X4-5 Reps
Health/Function: 3×6-8 Reps To Box
Metcon
B.: Metcon (Time)
Competition/Sport (RX+)
For Time:
5 Power Cleans (225/155)
40 Wall Balls (20/14)
5 Power Cleans
60 Box Jumps (24/20″)
5 Power Cleans
80 Walking Lunges (40/Leg)
Performance (RX)
3 Rounds:
5 Power Cleans (155/105)
10 Wall Balls (20/14)
15 Box Jumps (24/20″)
20 Walking Lunges (10/Leg)
Health/Function
4 Rounds:
4 Hang Power Clean
8 Wall Balls
12 Step Ups
12 Walk Lunges
Cool Down
*Banded Couch
*BB Quad Smash
*Grasshopper Hold
