8/16/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Bike

10 Squat Hold Knee Push Outs

10 Grasshopper Knee Push Outs

500 M Bike

+

2 Rounds:

5 High Hang Pulls

5 Hang Power Cleans W/ 2 Sec Pause In Catch

3 Hang Squat Cleans

3 Front Squats

Weightlifting

A.: Clean Complex (5X1 Power Clean+2 Squat Cleans)

Metcon

B.: Metcon (AMRAP – Reps)

3 Rounds:

2 Minute Max Effort Calorie Bike

1 Minute Max Effort Over The Shoulder Ball Slams (50/30)

1 Minute Max Effort Walking Lunges

-Rest 3 Minutes-

Cool Down

*Pretzel Hold

*Pigeon Hold

*Banded Ankle Distraction