Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Foam Roll Quads/Hips
+
5 Grasshoppers/Leg
10 Grasshopper Circles
5 Squat Toe Holds
10 Air Squats W/ Thumbs On Shoulders
30 Jumping Jacks
Weightlifting
A.: Front Squat (3-2-2-2-1 Reps @ 80/85/90/90/95%)
A.: Overhead Squat (3-2-2-2-1 Reps @ 80/85/90/90/95%)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
Health/Function
6 Burpees OR Half Burpees/9 Ab Mat Situps/12 Air Squats
Performance (RX)
10 Knees To Elbows/5 Burpees/10 KB Goblet Squats (1.5/1.0)/5 Burpees
Competition/Sport (RX+)
7 OHS (95/65)/9 T2B/11 Burpees To 6″ OH Reach
Cool Down
*BB Quad Smash
*Pigeon Hold
*Butterfly
