12/2/2019

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