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
