Indian Land CrossFit – Express WOD


Warm-up (No Measure)

2 Rounds:

15 Standing Calf Raises

10 Lunges (5/Leg) W/ Rotation

5 Wall Squats

:30 Handstand Hold

5 Empty Bar Power Snatch

5 Empty Bar OHS @ 41X1


A.: Back Squat (2X5,2X3,1XME)

*Use Tempo 30X1

*For Last Set @ Max Effort Use 85% Of Last Set OF 3 Reps And Use @ 20×1 Tempo


B.: Metcon (Time)

For Time:

20 Hang Squat Snatch (Rx+=115/75)(Rx=95/65)

20 OHS (Rx+=115/75)(Rx=95/65)

40 Walking Lunges (Rx+=Front Rack Lunges)

800 M Run

Health/Function Option:

3 Rounds:

10 DB Hang Power Snatch (5/Arm)

10 OH Plate Lunge (5/Leg)

200 M Run

Cool Down

*BB Calf Smash

*Banded Lat Pull

*Banded Elbow Opener