8/4/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Foam Roll Quads, Hamstrings Or Glutes

+

10 Grasshoppers Per Leg

10 Grasshopper Circles Each Direction

10 Glute Bridges With 2 Second Pause @ Top

10 DB On Top Of Knee Pulses Per Leg

10 Alternating Child’s Pose Cobra Pose

Weightlifting

A.: Front Squat (3-3-3-3 Reps @ 80/85/85/87.5%)

A.: Overhead Squat (3-3-3-3 Reps @ 80/85/85/87.5%)

-Select Front Squats OR Overhead Squats-

Metcon

B.: Metcon (Time)

5 Rounds For Time:

Health/Function

8 Strict Pushups Or Cage Assisted Pushups/10 Air Squats/150 M Run

Performance (RX)

7 Double DB Front Rack Squats (40/25)/10 Alternating DB Snatch (40/25/)200 M Run

Competition/Sport (RX+)

7 Hang Squat Cleans (115/85)/7 Strict HSPU/200 M Run

*15 MINUTE TIME CAP*

Cool Down

*BB Quad Smash

*Grasshopper Hold

*LAX Ball Glutes