Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
20 Downward Dog Calf Raises
15 Bounding Jumps
10 Wall Squats
5 Inchworm Pushups
+
Burgner Warm Up
Weightlifting
A.: Hang Squat Clean (4X3 Reps)
Metcon
B.: Metcon (Time)
5 Rounds:
5 Power Cleans (Rx=135/95)
35 Double Unders
*Time Cap 12 Minutes
*Rx+= (155/105)
Health/Function:
5X:
5 Hang Power Cleans
75 SIngles
C.: Metcon (No Measure)
3 Rounds:
Wall Walk Hold :20-:30 Seconds
-Rest :30-
Hollow Rocks :20-:30 Seconds
-Rest :30-
Cool Down
*Wrist Sit Back Hold
*Shoulder CAR’S
*BB Calf Smash
