Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1:00 Row Slow
:45 Row Moderate
:30 Row Fast
+
2x:
10 PVC Rotations Clockwise+Counter Clockwise
10 PVC Pass Thrus
10 PVC Toe Taps
+
Burgner Warm Up
Weightlifting
A.: 1 Power Snatch+1 Hang Power Snatch+2 OHS (5X1 Complex)
Health/Function:
5X4 Reps Hang Power Snatch
Metcon
B.: Metcon (Time)
5 Rounds:
3 Power Snatch (80% Of Part A)
6 Box Jumps (Rx=30/24″)
300 M Row
-Rest 1 Minute Between Rounds-
Health/Function Option:
5 Rounds:
5 DB Hang Power Snatch Per Arm
10 Box Jumps/Step Ups
250 M Row
-Rest 1 Minute Between Rounds-
Cool Down
*Shoulders Against Wall Hold
*Lying Shoulder Rotation
*BB Calf Smash
