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
