1/21/2020

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