5/23/2019

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