Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Spinal Twists
10 Scorpion Twists
10 Alternating Child’s/Cobra Pose
10 Banded Good Morning
10 DB Halos
10 DB High Hang Pulls
Weightlifting
A.: Hang Power Snatch+Hang Squat Snatch (5 SetsX2+2)
Performance:
5 SetsX3 Hang Power Snatch+1 Hang Squat Snatch
Health/Function:
5 SetsX4 Hang Power Snatch
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
Health/Function
200 M Run
10 Ab Mat Situps
10 Walking Lunges (5/Leg)
Performance (RX)
400 M Run
20 K2E
40 Walking Lunges (20/Leg)
Competition/Sport (RX+)
800 M Run
30 T2B
50 Walking DB Lunges (25/Leg)(40/25)
Cool Down
*Lying Shoulder Rotation
*Banded Elbow Opener
*Banded Lat Distraction
