Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Calorie Easy Bike
7 Calorie Moderate
9 Calorie Fast
+
PVC Work
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 10 Minutes Complete One Of The Following:
Health/Function:
5 Hang Power Snatch
Performance: (RX)
2 Hang Power Snatch+1 Power Snatch
Competition/Sport:(RX+)
1 Hang Squat Snatch+2 Squat Snatch
B.: Metcon (Time)
Health/Function:
5X:
10 Ball Slams
10/8 Calorie Bike
Performance: (RX)
3X:
25 Ball Slams (30/20)
25/20 Calorie Bike
Competition/Sport:(RX+)
For Time:
40 Ball Slams (50/30)
80/65 Calorie Bike
40 Ball Slams
*15 Minute Time Cap
Cool Down
*Banded Shoulder Distraction
*Banded Elbow Opener
*Banded Pec Stretch
