Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Calorie Row Moderate
5 Calorie Row Faster
5 Calorie Row Fastest
+
5 Grasshoppers Per Leg
10 Downward Dog Calf Raises Per Leg
15 Bounding Jumps
20 Jumping Jacks
10 Air Squats Thumbs On Shoulders
Weightlifting
A.: Back Squat (3X10 Reps @ 60-65% 20×1 Tempo)
Metcon
B.: “Medicine Man” (Time)
20 Minute Time Cap
For Time:
6 Hang Power Cleans (185/125)
12 Bar Facing Burpees
36/30 Calorie Row
72 Double Unders
12 Hang Power Cleans (185/125)
72 Double Unders
36/30 Calorie Row
12 Bar Facing Burpees
6 Hang Power Cleans (185/125)
Scaled Option
3X:
5 Hang Power Cleans
10 Burpees
20/16 Calorie Row
40 Double Unders (100 Singles)
Cool Down
*BB Quad Smash
*LAX Ball Forearms
*BB Calf Smash
