7/3/2019

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