WOD – Mon, Jan 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

2 MINUTE FOAM ROLL QUADS

10 SQUAT TOE HOLDS

10 GRASSHOPPERS/LEG

10 EMPTY BAR FRONT SQUATS

Weightlifting

A.: Front Squat (BUILD TO A 3 REP MAX IN 20 MINUTES)

HEALTH/FUNCTION: 4X6-8 REPS

B.: Front Squat (1 SET MAX EFFORT REPS @ 85% OF PART A)

Metcon

C.: Metcon (AMRAP – Reps)

3 ROUNDS; REST 2 MINUTES BETWEEN ROUNDS:

HEALTH/FUNCTION

1 MINUTE MAX EFFORT KBS

1 MINUTE MAX EFFORT LYING LEG RAISES

1 MINUTE MAX EFFORT CALORIE ROW

PERFORMANCE (RX)

1 MINUTE MAX EFFORT POWER CLEAN (135/95)

1 MINUTE MAX EFFORT CALORIE ROW

1 MINUTE MAX EFFORT TOES 2 RINGS

COMPETITION/SPORT (RX+)

1 MINUTE MAX EFFORT CALORIE ROW

1 MINUTE MAX EFFORT T2B

1 MINUTE MAX EFFORT POWER CLEAN (185/125)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*PIGEON

*BANDED HAMSTRING DISTRACTION