8/15/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

+

10 One Handed Plank Openers (5/Side)

20 Downward Dog Calf Raises

10 Ankle Pulses (5/Leg)

20 PVC Pass Thrus

Metcon

A.: Metcon (5 Rounds for time)

Every 5 Minutes For 25 Minutes:

Health/Function:

6 DB Snatch Per Arm

6 Box HSPU/Strict Pushups/Cage Assisted Pushups

40 Jump Rope Singles

1000 M Bike

Performance: (RX)

4 Power Snatch (115/85)

8 Kipping HSPU

25 Double Unders (1 Minute Attempts)

1000 M Bike

Competition/Sport:(RX+)

4 Squat Snatch (135/95)

8 Deficit Kipping HSPU (4/2″)

45 Double Unders

1200 M Bike

B.: Metcon (No Measure)

3 Rounds:

6-8 Med Ball Roll Outs

-Rest :30-

:30 Army Planks/Ring Planks/L Sit From Hanging Position

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula

*Banded Shoulder Sink

*Banded Lat Distraction