4/25/2019

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