Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Calorie Bike (Increase Pace Every 5 Calories)
10 Box Step Ups
5 Half Burpees
10 PVC Pass Thrus
10 PVC Clockwise/Counter Clockwise Around The Worlds
+
Warm Up Barbell Movement
Metcon
A.: Metcon (Time)
For Time:
(35 Minute Time Cap)
Health/Function
5 Rounds:
14/11 Calorie Bike
12 Box Jumps (Sub=Step Ups)
10 DB Hang Power Snatch (5/Arm)
8 Over The Shoulder Ball Slams
6 Burpees (Sub=Half Burpees)
Performance (RX)
5 Rounds:
20/16 Calorie Bike
5 Power Snatch (95/65)
7 Burpee Box Over Jumps (24/20″)
9 Over The Shoulder Ball Slam (50/30)
2 Rope Climbs
Competition/Sport (RX+)
5 Squat Snatch (135/95)
5 Rope Climbs
5 Over The Shoulder Ball Slam (100/50)
5 Burpee Box Over Jumps (36/30″)
25/20 Calorie Bike
*Reps Go Down 4/3/2/1 Each Round
Cool Down
*LAX Ball Pec
*Butterfly
*Banded Lat Distraction
