Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Standing Calf Raises
10 Ankle Drags Per Foot
10 Box Step Ups Per Leg
10 Bar Kips
125 M Run
10 Scap Pulls
10 Ring Rows
10 Light Box Jumps
15 Standing Calf Raises
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function:
4 Hang Power Cleans
7 Ring Rows
10 Box Step Ups
Performance: (RX)
3 Hang Power Cleans (135/95)
6 Pullups
9 Box Over Jumps (24/20″)
Competition/Sport:(RX+)
3 Hang Power Clean (165/115)
6 CTB Pullups
9 Box Over Jumps (30/24″)
-Rest 6 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function:
200 M Run
20 Hang DB Power Snatch (10/Arm)
Performance: (RX)
400 M Run
10 Hang Power Snatch (115/75)
Competition/Sport:(RX+)
1 Building Loop Run
10 Hang Power Snatch (135/95)
Cool Down
*BB Calf Smash
*Pigeon
*Butterfly
