8/11/2022

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