5/18/2022

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