Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
125 M Run
10 PVC Pass Thurs
10 PVC Clockwise Rotations Clockwise
10 PVC Clockwise Rotations Counter Clockwise
10 PVC Rotator Cuff Holds Each Side
+
2 Rounds:
5 Power Jumps
5 BB High Hang Snatch Pulls
5 BB Hang Power Snatch
5 OHS
Weightlifting
A.: Hang Power Snatch+OHS (5X3+1)
3 Hang Power Snatch+1 OHS
Health/Function:
4X5 Reps
Metcon
B.: Metcon (Time)
3 Rounds:
20 Alternating DB Power Snatch (Rx=50/30)
15 Wall Balls (Rx=20/14)
10 Toes 2 Bar
Health/Function:
4 Rounds:
15 Ab Mat Situps
10 Hang DB Power Snatch (5/Arm)
8 Wall Balls
Cool Down
*Banded Elbow Opener
*Thoraic T Spine
*Lying Shoulder Rotation
