Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (No Measure)
15 Minute Skill Work: Pick one of the following options:
1) Work on Double Unders Or Single Unders For The Entire 15 Minutes
2) 12 Minute EMOM:
1st: 5-6 Power Jumps (Jump As High As Possible W/ Straight Legs)
2nd: 15-20 Penguin Hops
3rd: 15-20 Jump Rope Handle Flicks
4th: 30 Seconds Double Under Attempts
3) RX+= 10 Minute EMOM:
30-40 Double Unders
B.: Metcon (Weight)
EMOM For 7 Minutes:
4-5 Power Snatch @ Moderate Weight
*Rx+= Squat Snatch
*Health/Function:
4-5 Hang Power Snatch
Cool Down
*KB Calf Smash
*Olympic Wall Squat
*Pigeon
C.: Metcon (No Measure)
5X:
:20 Hollow Rocks (Plank Hold)
:40 Rest
