Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Bar Kips
15 Spinal Twists Per Side
200 M Run
10 Empty Bar Front Rack Lunges
15 Barbell Good Mornings
+
Snatch Pull Technique
Weightlifting
A.: Deadlift (1X5;4X3 Reps)
Health/Function:
4X5-6 Reps
*Go By Feel On Weight
Metcon
B.: Metcon (Time)
3 Rounds:
4 Snatch Pulls (As Heavy As Possible)
6 Pullups
400 M Run
-Rest 3 Minutes-
Health Function:
4 Rounds:
3 Snatch Pulls
5 Renegade Rows Per Arm (No Push Up)
200 M Run
-Rest 2 Minutes-
Rx+=3 Bar Muscle Ups
Cool Down
*Banded Hamstring Pull Multi Direction
*Olympic Wall Squat
*PVC Snatch Hold
