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
