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
