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
