Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1200 M Bike
24 Bounding Jumps
16 Box Step Ups
8 1/2 Burpees
+
BB Technique
Weightlifting
A.: Hang Power Snatch (2X5 Reps; 2X3 Reps)
Health/Function:
4X10 DB Hang Power Snatch Per Arm
-Rest 1 Minute Between Sets-
Competition/Sport:
Hang Squat Snatch
2X5 Reps; 2X3 Reps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function
5 Rounds:
5 Burpees
10 Box Step Ups
600 M Bike
50 Jump Rope Singles
200 M Run
-Rest 1 Minute-
Performance: (RX)
22 Minute AMRAP:
10 Burpee Box Jumps (24/20″)
1000 M Bike
30 Double Unders OR 1 Minute Double Under Practice
1 Building Loop Run
Competition/Sport:(RX+)
22 Minute AMRAP:
15 Burpee Box Jumps (24/20″)
1500 M Bike
60 Double Unders
2 Building Loop Runs
Cool Down
*LAX Ball Pec
*LAX Ball Scapula
*Shoulder Against Wall Hold
