8/5/2019

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