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
