12/18/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

6 Grasshopper Per Leg

8 Knee Push Outs Per Leg

:20 Bottom Squat Hold

12 Box Step Ups

14 Air Squats W/ Thumbs On Shoulders

Weightlifting

A.: Front Squat (5X3-4 Reps @ 20×1 Tempo; Start @ 80%)

Performance: 5X5-6 Reps @ 20×1 Tempo

Health/Function: 5X8-10 KB Goblet Squats @ 30×1 Tempo

Metcon

B.: Metcon (Time)

*16 Minute Time CAP

Competition/Sport (RX+)

3 Rounds

25 Box Jumps (30/24″)

20 T2B

5 DB Devils Press (50/35)

Performance (RX)

3 Rounds:

20 Box Jumps (24/20″)

15 Knees To Elbow

5 DB Devil’s Press (40/25)

Health/Function

5 Rounds:

12 Box Step Ups

12 Weighted Ab Mat Situps

6 1 Arm Russian KBS Left

6 1 Arm Russian KBS Right

Cool Down

*Pigeon

*BB Quad Smash

*Elephant Toe Hold