Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Burgener Warm Up
+
2 Rounds
10 KBS Sumo Deadlift High Pull
10 Russian KBS
5 Ankle Pulses Per Leg
5 Tuck Jumps
Weightlifting
A1.: Hang Power Clean (3X5 Reps)
-Rest :30 Between A1+A2-
A2.: Seated Box Jumps (3X3 Reps)
Box Jump From A Seated Position On To A Taller Box
-Rest 3 Minutes And Go Back To A1-
Metcon
B.: Metcon (Time)
For Time:
30 KBS (Rx=1.5/1.0)
400 M Run
-Rest Exactly 5 Minutes Then Perform C-
Rx+=(2.0/1.5)
Health/Function:
3 Rounds:
125 M Run
12 KBS
C.: Metcon (Time)
Surprise; Will Be Told During 5 Minute Rest
Cool Down
*KB Calf Smash
*Grasshopper Hold
*Butterfly
