8/10/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

250 M Easy Row

15 Bounding Jumps

200 M Moderate Row

20 Shoulder Taps

150 M Fast Row

10 Scap Pulls

+

2 Rounds:

5 Behind The Neck OHS Grip Push Press

5 Pause @ Knee Power Snatch

5 OHS

Weightlifting

A.: Hang Power Snatch (4X3 Reps)

Health/Function Option:

4X5 Reps

Rx+=

Squat Snatch

Metcon

B.: Metcon (Time)

For Time:

5 Rope Climbs

500 M Row

40 Handstand Pushups

750 M Row

120 Double Unders

1000 M Row

5 Rope Climbs

*25 Minute TIme Cap
Health Function Option:

3 Rounds:

15 DB Renegade Rows

15 Knees To Elbow

75 Jump Rope Singles

600 M Row

Cool Down

*Banded Lat Distraction

*Banded Thoraic Opener

*Banded Elbow Opener