Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Row 65%
:30 Row 85%
5 Ankle Circles Each Direction
10 PVC Shoulder Distractions
10 PVC Around The World Each Direction
5 Wall Squats
Weightlifting
A.: Overhead Squat (Build To A 5 Rep Max In 15 Minutes)
Performance:
Every 3 Minutes Complete The Following
4-5 OHS @ 40×2 Tempo
Health/Function:
PVC OH Squat Work-8X3 Reps To A Box As Slow As Possible
OR
Back Squats
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds
10 Alternating DB Snatch
5 Half Burpees
15/12 Calorie Row
-Rest 1 Minute Between Rounds-
Performance: (Rx)
3 Rounds:
10 Power Snatch (95/65)
8 Burpees
20/16 Calorie Row
-Rest 1 Minute Between Rounds-
Competition/Sport: (RX+)
3 Rounds
10 Squat Snatch (115/75)
8 Burpees
20/16 Calorie Row
-Rest 1 Minute Between Rounds-
Cool Down
*Banded Shoulder Sink
*Banded Elbow Opener
*Banded Lat Distraction
