Indian Land CrossFit – Express WOD
Warm-up
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
Weightlifting
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
Metcon
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
