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
