Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Burgerner Warm Up (3x)
+
10 Penguin Hops
5 Calorie Bike Sprint
5 Slow Paced Calorie Bike
20 Downward Dog Calf Raises
5 Tuck Jumps
5 Slow Paced Calorie Bike
5 Calorie Bike Sprint
10 Penguin Hops
Weightlifting
A.: Hang Power Clean (Build To A 5 Rep Max In 15 Minutes)
Metcon
B.: Metcon (No Measure)
EMOM For 15 Minutes:
1st- 3 Reps Hang Power Clean @ 90% Of Part A
2nd- 40 Double Unders
3rd- 10-15 Calorie Bike
Health/Function:
1st- 3 Reps Part A Hang Power Clean 75%
2nd- :20 Singles+:20 Double Under Attempts
3rd- 8-12 Calorie Bike
Cool Down
*Broken Toe
*Banded Ankle Distraction
*Olympic Wall Squat
