Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (Weight)
EMOM For 10 Minutes:
Health/Function:
Evens: 4-5 Moderate Hang Power Cleans
Odds: 5-6 Box Dips @ 30×1 Tempo
Performance: (RX)
Evens: 2-3 Heavy Power Cleans
Odds: 5-6 Banded Dips @ 30×1 Tempo
Competition/Sport: (RX+)
Evens: 2-3 Heavy Squat Cleans
Odds: 5-6 Strict Dips @ 30×1 Tempo
-Rest 3 Minutes Between A+B-
B.: Metcon (Calories)
EMOM For 10 Minutes:
Health/Function:
Evens: 7-9 Calorie Row
Odds: 12-14 Box Step Ups
Performance: (RX)
Evens: 8-10 Calorie Row
Odds: 10-12 Box Over Jumps (24/20″)
Competition/Sport: (RX+)
Evens: 10-12 Calorie Row
Odds: 12-14 Box Over Jumps (24/20″)
-Rest 3 Minutes Between B+C-
C.: Metcon (Time)
EMOM For 10 Minutes:
Health/Function:
Evens: 20-30 Second Plank Hold
Odds: 20-30 Second Alternating Supermans
Performance: (RX)
Evens: 20-30 Second Ring Plank Hold
Odds: 20-30 Double KB Weighted Good Mornings
Competition/Sport: (RX+)
Evens: 20-30 Second Hollow Rock Hold
Odds: 20-30 GHD Back Extensions
Cool Down
*Lying Shoulder Rotation
*LAX Ball Shoulder
*Banded Bully Stretch
