12/24/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Increase Pace Each :30)

10 Box Step Ups

10 Grasshoppers (5/Leg)

10 Air Squats W/ Thumbs On Shoulders

25 Jumping Jacks

Weightlifting

A.: Front Squat (5X3 Reps @ 20×1 Tempo @ 80%+)

Performance: 5X5-6 Reps @ 20×1 Tempo

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

Metcon

B.: Metcon (Time)

*14 Minute Time Cap*

Competition/Sport (RX+)

For Time:

50 Wall Balls (20/14)

40 Calorie Row

30 DB Snatch (50/35)

20 Box Over Jumps (24/20″)

15 Bar Muscle Ups (Performance: Sub 30 CTB Pullups)

*Rest In Peace Jacob Morris; Last WOD From Teen Games Athlete Who Passed Away Last Week

Health/Function

3 Rounds:

15/12 Calorie Row

12 Wall Balls

9 Box Step Ups

6 DB Snatches Per Arm

6 DB Plank Pulls Per Arm

Cool Down

*BB Quad Smash

*Banded Hamstring Distraction

*Banded Sampson Hold