7/3/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

900 M Bike (Increase Pace Each 300 M)

+

2x:

5 Grasshoppers/Leg

5 Sampson Lunges/Leg

5 1 1/4 Air Squat

Weightlifting

A.: Front Squat (5X3 Reps @ 20×1 Tempo @ 75%+ 1RM)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

8 Over The Shoulder Ball Slams/8 DB Hang Snatch (4/Arm)/(10/8) Cal Bike

Performance (RX)

8 Med Ball Squat Cleans (50/30)/4 DB Devils Press (40/25)/(12/9) Cal Bike

Competition/Sport (RX+)

5 Med Ball Squat Cleans (100/50)/5 DB Devils Press (50/35)/(15/12) Cal Bike

At Home WOD

Metcon (Time)

5X4 Minute AMRAP’s/Rest 2 Minutes Between AMRAP’s

*Pick Up Where You Left Off

30 Jumping Jacks

10 Burpees

20 Walking Lunges

8 Burpees

15 KB/DB Swing Per Arm

6 Burpees

10 DB/KB Goblet Squat (Air Squat)

4 Burpees

Cool Down

*BB Quad Smash

*Banded Couch Stretch

*Box Pigeon