Indian Land CrossFit – WOD
Warm-up
3 MINUTE ROW (INCREASE PACE EACH MINUTE)
2 MINUTES FOAM ROLL QUADS
10 GRASSHOPPERS/LEG
10 GRASSHOPPER CIRCLES
10 HIP CIRCLES
10 WALL SQUATS
Weightlifting
A.: Back Squat
EVERY :90 FOR 6 SETS PERFORM 3 BACK SQUATS @ 70% 1RM
Metcon
B.: Metcon (Time)
HEALTH/FUNCTION
14-11-8-5
BANDED OR JUMPING PULLUPS
KB SUMO DEADLIFT HIGH PULL
CALORIE ROW
PERFORMANCE (RX)
15-12-9-6
CALORIE ROW
PULLUPS
FRONT SQUATS (95/65)
COMPETITION/SPORT (RX+)
21-15-9
HANG SQUAT CLEANS (115/85)
CTB PULLUPS
CALORIE ROW
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BB QUAD SMASH
*BANDED COUCH
*PIGEON
