Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
12 Calorie Row
8 Grasshoppers/Leg
12 Hip Circles Each Direction
8 Elephant Toe Touch Per Leg
12 DB Strict Press
Weightlifting
A.: Front Squat (3X6-8 Reps @ 30×1 Tempo: Start 65-70%)
Metcon
B.: CHALLENGE WOD #3 (AMRAP – Rounds and Reps)
ALL PROGRAMS
CHALLENGE WOD #3
Every Minute On The Minute Complete A Full Round Of The Following
3 Push Press (95/65)
3 Lateral Burpees
9/7 Calorie Row
*When You Can Not Complete A Round Within The Minute The Workout Is Over
*Score Is Number Of Full Round And Reps Completed
*Scaled Option:
3 Push Press
3 Burpees
7/5 Calorie Row
Cool Down
*Banded Shoulder Sink
*Lying Shoulder Rotation
*Banded Bully Stretch
