Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row
+
1 Minute Per Ankle Banded Distraction
+
2x:
10 PVC Around The Worlds (Each Direction)
10 PVC Pass Thrus
10 PVC Sampson Stretch
Weightlifting
A.: Overhead Squat (2X6-8 Reps; 2X5-6 Reps; %’s Go By Feel)
Health/Function:
6X:20 Snatch Grip OH BB Holds; Rest 2 Minutes
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds:
6 Hang Power Cleans
15/12 Calorie Row
-Rest 2 Minutes-
Performance (RX):
3 Rounds:
9 Power Cleans (135/95)
25/20 Calorie Row
-Rest 2 Minutes-
Competitive/Sport (RX+):
3 Rounds:
6 Squat Clean Thrusters (185/125)
30/24 Calorie Row
-Rest 2 Minutes Between Rounds-
Cool Down
*Child’s Pose/Cobra
*Grasshopper Hold
*LAX Ball Lat
