Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Burgner Warm Up (3 Rounds):
3 High Hang Pops
3 High Hang High Elbows
3 High Hang Muscle Cleans
3 High Hang Power Clean (Pause 2 Seconds In Catch)
+
2 Rounds:
10 Bounding Calf Raises
15 Buttkicks In Place
10 Downward Dog Calf Raises
15 High Knees In Place
5 Power Jumps
Weightlifting
A.: Clean Complex (4X2+2)
Hang Power Clean+Power Clean
Health/Function:
4X4-5 Hang Power Cleans
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
800 M Run
50 Ab Mat Situps
50 Box Over Jumps (24/20″)
Rx+= GHDs
Health/Function:
6 Rounds:
200 M Run
12 Ab Mat Situps
12 Box Jumps/Step Ups
-Rest 1 Minute-
Cool Down
*Banded Ankle Distraction
*KB/LAX Ball Smash
*Grasshopper Hold
