Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row (Increase Pace Every 5 Calorie)
+
10 PVC Pass Thrus
10 PVC Around The Worlds Each Direction
5 PVC Bar Sweeps Each Way
:30 PVC Hold; Alternate Hand On Top
10 Bar Kips
10 Scap Pulls
Weightlifting
A.: Metcon (Weight)
Every 2 Minutes For 10 Minutes
Health/Function
5 Hang Power Snatch
Performance (RX)
3 Hang Power Snatch+1 OHS
Competition/Sport (RX+)
2 Hang Power Snatch+1 Hang Squat Snatch+2 OHS
Metcon
B.: Metcon (Time)
14 Minute Time Cap
Health/Function
15-12-9 Jumping Pullups/Banded
25-20-15 Calorie Row
Performance (RX)
21-15-9 Pullups
35-25-15 Calorie Row
Competition/Sport (RX+)
21-15-9 CTB Pullups
42-30-18 Calorie Row
Cool Down
*Banded Lat Distraction
*Banded Elbow Opener
*Banded Shoulder Sink
