Indian Land CrossFit – WOD
Warm-up
2 MINUTE FOAM ROLL QUADS/HAMSTRINGS
10 GRASSHOPPERS/LEG
10 GOOD MORNINGS
10 STANDING HIP CIRCLES
10 WALL SQUATS
+
WARM UP FRONT SQUATS
Weightlifting
A.: Front Squat (1X6 Reps @ 70-75% 1RM
2×5 Reps @ 75-80% 1RM
1X4 Reps @ 80-85%
*Use 20×1 Tempo For All Reps)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
15 MINUTE AMRAP:
HEALTH/FUNCTION
16 BOX STEP UPS
8 HANG POWER CLEANS
8 WALL BALLS
PERFORMANCE (RX)
10 WALL BALLS (30/20)
15 POWER CLEANS (95/65)
20 BOX OVER JUMPS (24/20″)
COMPETITION SPORT (RX+)
20 HANG SQUAT CLEANS (135/95)
15 BAR MUSCLE UPS
30 BOX OVER JUMPS (24/20″)
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BB QUAD SMASH
*BANDED COUCH
*BANDED HAMSTRING
