Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1200 M Bike
+
2x:
5 High Hang Pulls
5 Good Mornings
5 Front Rack Lunges Per Leg
5 Power Jumps
Weightlifting
A.: Hang Clean (5-4-4-3-3)
Health/Function:
5X5 Hang Power Clean
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
12 KBS (1.5/1.0)
12/10 Calorie Bike
12 Box Jumps (24/20″)
Health/Function:
16 Minute AMRAP:
10 KBS
10/8 Calorie Bike
10 Step Ups
Cool Down
*KB Calf Smash
*KB Tricep Smash
*Banded Lat Distraction
