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
