1/15/2020

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