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
