Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
750 M Bike
10 DB Halo’s Each Direction
10 DB Hang High Pulls Each Arm
5 Grasshoppers/Leg
5 Yoga Pushups
Metcon
A.: Metcon (10 Rounds for time)
Every 3 Minutes For 30 Minutes; Alternate Every Round
1 Set Of Work:
Health/Function
12 Alternating Hang DB Snatches
10 Half Burpees
125 M Run
Performance (RX)
10 Alternating DB Snatches (40/25)
10 Burpees
200 M Run
Competition/Sport (RX+)
12 Alternating DB Snatches (60/40)
12 Burpees To 6″ OH Reach
200 M Run
2nd Set Of Work:
Health/Function
5 DB Renegade Rows
15 Ab Mat Situps
450 M Bike
Performance (RX)
6 DB Devils Press (40/25)
12 V-Ups
500 M Bike
Competition/Sport (RX+)
6 DB Devils Press (50/35)
12 GHD Situps
600 M Bike
Cool Down
*Banded Shoulder Sink
*LAX Ball Pec Against Cage
*Banded Shoulder Opener
