Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute KB Lat Smash Per Side
+
15 PVC Pass Thrus
10 PVC Around The Worlds Each Direction
5 KB Single Leg Deadlift Per Leg
10 KBS
Weightlifting
A.: Hang Power Snatch (5X3 Reps)
RX+=5X1 Hang Power Snatch+2 Hang Squat Snatch
Metcon
B.: Challenge WOD #2 (AMRAP – Rounds and Reps)
ALL PROGRAMS: (CHALLENGE WOD #2)
9 Minute AMRAP:
10 DB Hang Power Snatch Per Arm (40/25)
15 Over The Shoulder Ball Slams (50/30)
30 Ab Mat Situps
Cool Down
*Foam Roll Quads
*DB Lat Stretch W/ Bench
*Olympic Wall Squat
