Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Bike (Alternate Pace Every :30 Between 55%/85%)
4 Minute Foam Roll Quads/Hips/Mid Back
10 Grasshoppers (5/Side)
10 Wall Squats
Weightlifting
A.: Front Squat (4-5 Reps @ 65/70/75/75% @ 40×1 Tempo)
-Select Front Squats Or Overhead Squats For Part A-
A.: Overhead Squat (4-5 Reps @ 65/70/75/75% @ 40×1 Tempo)
-Select Front Squats Or Overhead Squats For Part A-
Metcon
B.: Metcon (Time)
*15 Minute Time CAP/Tru Grit Bikes Add 200 M Each Bike*
Health/Function: 4 Rounds:
800 M Bike/14 Walking Lunges/7 DB Hang Power Snatch Per Arm
Performance (RX): 3 Rounds:
1200 M Bike/14 Alternating DB Snatches (40/25)/14 Double DB Walking Lunges (40/25)
Competition/Sport (RX+): 3 Rounds:
12 Double DB Box Step Overs (20/16″)(50/35)/16 Alternating DB Snatches (50/35)/1500 M Bike
Cool Down
*BB Quad Smash
*Box Pigeon
*Olympic Wall Squat
