Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Back Of Shoulder Blade 2 Minutes Per Side
10 Prone Swimmers
15 Bar Kips
125 M Run
+
Find Barbell Snatch Weight
Metcon
A.: Metcon (Time)
20 Minute Time Cap
Health/Function:
5 Rounds:
200 M Run
10 Ring Rows/Jumping Pullups/Pullups
10 DB Hang Power Snatch (5/Arm)
-Rest 1 Minute Between Rounds-
Performance (RX):
4 Rounds:
400 M Run
3 Rope Climbs
7 Power Snatch (115/75)
Competition/Sport (RX+):
4 Rounds:
400 M Run
3 Leg Less Rope Climbs
7 Squat Snatch (155/105)
B.: Metcon (No Measure)
3X:
:25-:30 Hollow Rocks Or Plank Holds
-Rest :30-
12-15 Banded Pull Aparts
-Rest :30-
Cool Down
*Lax Ball Scapula
*Banded Shoulder Sink
*Lax Ball Pec Against Cage Pull
