5/10/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Bar Above Knee Pop And Shrugs

5 Bar High Pulls

5 Hang Power Cleans

5 Front Squats

5 Push Press

Weightlifting

A.: Power Clean (2X5 Reps; 2X3 Reps)

Health/Function Option:

4X5 Reps Hang Power Clean

*Pause 1 Second In Catch Every Rep

Metcon

B.: Metcon (Time)

For Time:

75 Double Under Buy In

Then:

15-12-9-6-3 Clean And Jerk (115/85)

T2B

Then:

75 Double Under Buy Out

Health/Function Option:

3 Rounds:

25 Penguin Hops

75 Singles

16 Ab Mat Situps

12 KBS

8 Push Press

Cool Down

*Cobra/Child’s Pose

*BB Calf Smash

*Butterfly Hold