Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute LAX Ball Each Lat
10 PVC Pass Thurs
10 PVC Around The Worlds Each Direction
10 Prone Lying Shoulder Circles
2 Minute Bike
+
Warm Up Clean Movement
Weightlifting
A.: Metcon (Weight)
Every Minute On The Minute For 9 Minutes:
Health/Function: 2 Hang Power Cleans+2 Push Press
Performance (RX): 1 Power Clean+1 Shoulder 2 Overhead
Competition/Sport (RX+): 1 Squat Clean+1 Shoulder 2 Overhead
*Start Around 70-75%; Increase Weight If Possible; Make Sure Reps Are Good Quality
Metcon
B.: Metcon (AMRAP – Reps)
Every Minute On The Minute For 20 Minutes:
1st: 6-8 Reps @ 20×1 Tempo-Seated DB Press/Standing DB Press/Z-Press
2nd: Max Effort Hang Power Cleans @ 65-70% Part B For :20
3rd: Max Effort Burpees To 6″ Overhead Reach For :20
4th: Max Effort Calorie Air Bike For :10
5th: Rest
Cool Down
*Grasshopper Hold
*Pigeon Hold
*LAX Ball Scapula
