Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Calorie Row Easy/Moderate/Fast
7 Grasshoppers Per Leg
5 Thumbs On Shoulders Air Squats @ 20×1 Tempo
7 Squat Toe Holds
5 Light DB Thrusters
Weightlifting
A.: Front Squat (On A 15 Minute Clock Build To A 3 Rep Max)
Performance/Health+Function:
4X4-5 Reps @ 20×1 Tempo
Metcon
B.: Metcon (Time)
*12 Minute Time CAP*
*Do Not Drop DB’s From Overhead
Competition/Sport (RX+)
30-20-10 Calorie Row
15-10-5 DB Thrusters (65/45)
Performance (RX)
18-15-12-9 Calorie Row
8-6-4-2 DB Thrusters (40/25)
Health/Function
15-12-9-6 Calorie Row
10-8-6-4 Wall Balls
C.: Metcon (Weight)
ALL PROGRAMS
EMOM For 10 Minutes:
Evens-150 Feet (3 Turf Lengths) Heavy Slam Ball Front Rack Carry
Odds- 150 Feet (3 Turf Lengths) Heavy Double KB Farmers Walk
Cool Down
*Couch Stretch
*Butterfly
*Pigeon
