Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 DB Halos Clockwise/Counter
10 DB Snatches (5/Arm)
10 DB Push Press (5/Arm)
5 Grasshoppers/Leg
10 Lunges (5/Leg)
10 DB Goblet Squats
Weightlifting
A.: Back Squat (1X5-6 Reps; 3X4-5 Reps @ 70/75/75/80%)
Metcon
B.: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Health/Function:
10 Alternating DB Snatches
5 DB Renegade Rows
Cool Down
*Child’s/Cobra Pose
*Foam Roll Glutes
*LAX Ball Forearm
