Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Burgner Wam Up
+
2x:
10 Empty Bar Stiff Legged Deadlifts
10 Empty Bar Front Rack Elbow Openers
10 Empty Bar Front Squats
10 Toe Drag Stretches (5 Per Leg)
100 M Jog
Weightlifting
A.: Hang Squat Clean (5-3-3-2-2)
Health/Function:
Hang Power Clean: 4X5 Reps
Metcon
B.: Metcon (Time)
Health/Function:
6 Rounds
8 Wall Balls
125 M Run
Performance: (RX)
For Time:
40 Wall Balls (20/14)
800 M Run
40 Wall Balls
Competition/Sport:(RX+)
40 Wall Balls (30/20)
800 M Run
40 Wall Balls
*12 Minute Cap
Cool Down
*Runner’s Stretch
*Hamstring Against Cage Hold
*Forearm Sitbacks
