Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute KB Quad Smash
10 Hip Circles Each Direction
8 Squats With Thumbs On Shoulders
6 Sampson Lunges/Leg
4 Grasshoppers/Leg
125 M Run
Weightlifting
A.: Front Squat (5X2 Reps @ 20×1 Tempo)
*20 Minutes To Build Thru Your Sets
Performance+Health/Function:
5X3-4 Reps @ 20×1 Tempo
Metcon
B.: Metcon (Time)
*20 Minute Time Cap
Health/Function
6 Rounds:
10 Wall Balls
200 M Run
-Rest 1 Minute Between Rounds-
Performance (RX)
5 Rounds:
15 Wall Balls
300 M Run
-Rest 1 Minute Between Rounds-
Competition/Sport (RX+)
3 Rounds:
25 Wall Balls (30/20)
1 Building Loop Run
-Rest 2 Minutes Between Rounds-
Cool Down
*BB Quad Smash
*Couch Stretch
*Pigeon
