10/18/2018

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