7/10/2018

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