Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Row Warmup:
10 Pulls Legs Only
10 Pulls Legs And Hips Only
10 Pulls Hips And Arms Only
10 Pulls Full Row
+
2x:
5 BB High Hang Pulls
5 BB Hang Power Clean
5 BB Front Squats
Weightlifting
A.: Clean Complex (4X2+2)
Competition/Sport:
4X1 Squat Clean+2 Hang Squat Clean+1 Front Squat
Performance:
4X2 Power Clean+1 Hang Squat Clean+1 Front Squat
Health/Function:
4X3 Hang Power Clean+2 Front Squats
Metcon
B.: Metcon (Time)
Health/Function
4-5 Rounds:
12 Box Step Ups Or Box Jumps
350/300 M Row
-Rest 2 Minutes-
Performance
3 Rounds:
18 Box Over Jumps (24/20″)
600 M Row
-Rest 2 Minutes-
Competition/Sport
For Time:
25 Box Over Jumps (30/24″)/1000 M Row/Rest 2 Minutes
20 Box Over Jumps /750 M Row/Rest 2 Minutes
15 Box Over Jumps/500 M Row
Cool Down
*Banded Sampson
*Pigeon
*Lying Spinal Twist Hold
