Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Bike Warm Up (increase Pace Each Minute)
+
1 Minute Banded Elbow Opener Per Side
:30 Banded Around The World’s
:30 Banded Pass Thrus
+
Warm Up Snatch Movement
Metcon
A.: Metcon (Weight)
Every Minute On The Minute For 7 Minutes:
Health/Function:
7 DB Hang Power Snatch Per Arm
Performance (RX)
3-4 Power Snatch; Start Light And Increase Weight Every Other Set
Competition/Sport (RX+)
Max Effort Squat Snatch In :25; Use 65-70% 1RM
B.: Metcon (Calories)
4x 1:15 On/:45 Off
*Score Equals Max Effort Calorie Bike*
Health/Function
9 Over The Shoulder Ball Slams (Moderate Weight)
6 Burpees Or Half Burpees
Max Effort Calorie Bike
Performance (RX)
9 Over The Shoulder Ball Slams (50/30)
9 Lateral Burpees Over Slam Ball
Max Effort Calorie Bike
Competition/Sport (RX+)
12 Strict HSPU
6 Burpee Pullups
Max Effort Calorie Bike
C.: Metcon (No Measure)
EMOM For 5 Minutes:
Health/Function:
8-12 Weighted Ab Mat Situps
Performance (RX):
100 Feet Double KB OH Walk
Competition/Sport (RX+)
5-6 Double KB Turkish Situps
Cool Down
FOLLOW ROM WOD OR BELOW:
*Banded Shoulder Opener
*Banded Sink
*Banded Lat Distraction
