Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Burgener Warm Up
+
2X:
5 Behind The Neck Push Press
5 OHS
5 OH Lunges Per Leg
125 M Run
Weightlifting
A.: Hang Snatch (2X3 Reps, 3X2 Reps)
Health/Function:
4X5 Hang Power Snatch
Metcon
B.: Metcon (Time)
8 Rounds:
3 Power Snatch (Rx=135/95)
200 M Run
-Rest 1 Minute-
Rx+=155/105
C.: Metcon (Time)
For Time:
200 M OH Plate Walk (45/25)
Rx+= 150 Feet HS Walk
*6 Minute Cap
Cool Down
*LAX Ball Shoulder
*Hands Against Wall Hold
*Banded Elbow Opener
