7/21/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minutes LAX Ball Quads OR Glutes

10 Banded Good Mornings

6 Grasshoppers Per Leg

10 Grasshopper Circles Each Direction

6 Squat Toe Holds

10 Wall Squats

Weightlifting

A.: Front Squat (4-5 Reps @ 70/75/75/80% @ 20×1 Tempo)

-Select Front Squat OR Overhead Squat-

A.: Overhead Squat (4-5 Reps @ 70/75/75/80% )

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 12 Minutes:

1st: 5-6 Double DB Lunges OR Back Rack Lunges Per Leg

2nd: 8-10 Hamstring Curls On Med Ball @ 30×1 Tempo OR 8-10 Weighted BB Good Mornings @ 30×1 Tempo

3rd: :15 Med Ball Stir The Pot Each Direction OR 10-15 Toes 2 Rings OR GHD’s

Cool Down

*BB Quad Smash

*Banded Couch Stretch

*Box Pigeon