10/11/2018

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