5/8/2019

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