Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (Increase Pace Every Minute)
2 Minute Foam Roll Mid Back
+
10 Empty Barbell Good Mornings/Back Squats
10 Empty Barbell Dip+Drive+Shrug
10 Empty Barbell Dip+Drive+High Elbows
10 Empty Barbell Hang Power Cleans
10 Front Rack Elbow Pivots
10 Front Squats
Weightlifting
A.: Power Clean ( 4-3-3-3-3 @ 70/80/80/85/85%)
-Select Power Clean Or Squat Clean Option-
A.: Squat Clean ( 4-4-3-3-3 @ 70/75/80/85/85%)
-Select Power Clean Or Squat Clean Option-
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function
100 M Run/6 Banded Pullups/8 Over The Shoulder Ball Slams
Performance (RX)
150 M Run/8 Over The Shoulder Ball Slams (50/30)/8 Pullups
Competition/Sport (RX+)
20 CTB Pullups/800 M Run/20 CTB Pullups/Max Effort Over The Shoulder Ball Slams (100/75) With Time Remaining
Cool Down
*Banded Lat Distraction
*Runner’s Stretch
*Butterfly Hold
