4/2/2019

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