Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Bike (Increase Pace Each Minute)
+
10 Standing Hip Circles (Each Way)
10 Wide Legged Good Morning
15 Bar Kips
5 Strict Pullups Or Ring Rows
10 Empty Bar Good Mornings Or Good Mornings
10 Sampson Lunges (5/Leg)
15 Bar Kips
5 Hang Power Snatch Or DB Hang Power Snatch
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
Health/Function:
150 M Run/7 DB Hang Power Snatch Per Side/7 DB Goblet Squats
Performance (RX):
200 M Run/9 Hang Power Snatch (75/55)/9 Hang Squat Cleans (75/55)
Competition/Sport (RX+):
9 T2B/9 KBS (2.0/1.5)/200 M Run
-Rest 6 Minutes Between A+B-
B.: Metcon (Time)
Health/Function: 4 Rounds:
(8/6) Calorie Bike/10 Lying Leg Raises/10 KBS
Performance (RX): For Time:
50 KBS (1.5/1.0)/35 Toes 2 Rings/(50/40) Calorie Bike
Competition/Sport (RX+): 5 Rounds:
4 Bar Muscle Ups/8 Power Snatch (95/65)/(12/10) Calorie Bike
Cool Down
*Banded Bully Stretch
*Banded Couch
*Butterfly Hold
