Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction Per Side
1 Minute Overhead Band Opener Per Side
20 PVC Pass Thrus
20 PVC Around The Worlds Each Direction
:30 HS Hold
+
Warm Up Weight For Workout
Metcon
A.: Metcon (Time)
10 Rounds (Rest 1 Minute Between Rounds)
Competition/Sport (RX+)
1 Hang Squat Snatch (155/105)/3 Kipping Def HSPU (4/2″)/5 Bar Facing Burpees/300 M Run
Performance (RX)
3 Hang Power Snatch (95/65)/3 Kipping HSPU/5 Burpees/200 M Run
*Sub-Challenging Pushup Variety
Health/Function
5 DB Hang Power Snatch Per Arm/5 Cage Assisted Pushups/10 Box Step Ups/125 M Run
Cool Down
*Lying Shoulder Rotation
*Banded Shouler Sink
*LAX Ball Scapula
