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
