Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction Per Side
20 Downward Dog Calf Raises
200 M Run
5 Empty Bar Stiff Legged Deadlift
5 Empty Bar High Hang Pull
5 Empty Bar Hang Power Clean
Weightlifting
A.: Hang Power Clean (Build To A 5 Rep Max In 15 Minutes)
Performance+Health/Function: 5X5 Reps
Metcon
B.: “Powwow” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
10 Squat Cleans (95/65)
400 M Run
25 Pullups
Health/Function Option:
9 Minute AMRAP:
6 Power Cleans
9 Ring Rows
200 M Run
6 Front Squats
9 Ring Rows
200 M Run
Cool Down
*LAX Ball Scapula
*Banded Shoulder Sink
*Runner’s Stretch
