Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
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2 Minute KB Quad Smash Per Leg
+
10 Elephant Toe Touches
5 Around The World Sweeps Clockwise/Counter
5 Sampson Stretch Per Leg
5 Grasshoppers/Leg
10 Air Squats With Thumbs On Shoulders
Weightlifting
A.: Front Squat (4X4-5 Reps @ 20×1 Tempo; Start @ 75%)
Performance: 4X6 Reps @ 20×1 Tempo
Health/Function: 4X10-12 KB Goblet Squats
Metcon
B.: Metcon (Time)
18 Minute Cap
Competition/Sport (RX+)
100 M DB Lunge (50/35) /60 Alternating DB Snatches (50/35)/60 Burpees
Performance (RX)
200 Feet DB Lunge (40/25)
40 Alternating DB Snatches (40/25)
40 Burpees
200 Feet DB Lunge (40/25)
Health/Function
3 Rounds:
100 Feet Walking Lunges
12 Alternating DB Snatches
10 Burpees Or Half Burpees
Cool Down
*BB Quad Smash
*Grasshopper Hold
*Olympic Wall Squat Hold
