11/26/2019

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