9/6/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Slow Row

:30 Moderate Row

:30 Fast Row

+

2 Rounds:

5 High Hang Pulls

5 Hang Power Cleans

5 Push Press

25 Jumping Jacks

Weightlifting

A.: Hang Power Clean+Jerk (5X2+1)

5X 2 Hang Power Clean+ 1 Jerk
Health/Function:

5X3 Hang Power Clean+2 Push Press

Metcon

B.: Metcon (Time)

For Time:

4000 M Bike

2000 M Row

*Every 3 Minutes Stop And Complete:

Rx=30 Double Unders

Rx+=45 Double Unders

Health/Function= 12 Box Jumps (24/20″) Or Box Step Ups

*28 Minute Cap

Cool Down

*KB Calf Smash

*Box Pigeon

*Banded Ankle Distraction