Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction
10 Scap Pulls
:45 Ankle Pulses
10 Bar Kips
:30 Bottom Squat Hold
10 Ring Rows
:15 Dead Hang Hold
10 Grasshoppers (5/Leg)
Weightlifting
A.: Back Squat (Build To A 5 Rep Max In 20 Minutes)
Performance:
2X6-8 Reps @ 30×1 Tempo
2X5-6 Reps
Health/Function:
4X6-8 Reps Back Squat To Box @ 30×1
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds:
14 DB Hang Power Snatch (7/Arm)
14 Ring Rows
Performance: (RX)
3 Rounds:
7 Power Snatch (95/65)
14 Pullups
Competitive/Sport: (RX+)
For Time:
1 Squat Snatch (135/95)/18 CTB Pullups
2 Squat Snatch/15 CTB Pullups
3 Squat Snatch/12 CTB Pullups
4 Squat Snatch/9 CTB Pullups
5 Squat Snatch/6 CTB Pullups
*14 Minute Time Cap
Cool Down
*Couch Stretch
*BB Quad Smash
*Ankle Distraction
