5/1/2020
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
1 Minute Quad Smash/Leg
8 Wall Sit W/ Rotation
4 Grasshoppers/Leg
8 Lunges/Leg
4 Half Burpees
125 M Jog
At Home WOD
A.: “Arrowhead” (Time)
For Time:
10 Squat Cleans (135/95)
20 Push Press (135/95)
30 CTB Pullups
40 Calorie Row
30 Burpees
20 Push Press
10 Squat Cleans
AT Home Subs:
Squat Clean=DB/KB/Ball Squat Clean
Push Press=KB/DB Push Press Single Arm
CTB Pullups=DB Plank Rows/Towel Row
Calorie Row=400 M Run/1000 M Bike
Cool Down
*Butterfly
*Twist+Reach
*Foam Roll/LAX Ball Quads