1/6/2020

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