Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (Increase Pace Every Minute)
3 Minute Banded Elbow Opener
+
12 Empty Barbell Good Mornings/Back Squats
10 Front Rack Elbow Pivots
8 Empty Barbell Dip+Drive+Shrug
6 Empty Barbell Dip+Drive+High Elbows
4 Empty Barbell Hang Power Cleans
8 Front Squats
Weightlifting
A.: Power Clean (2-2-2-2-2 @ 80/85/87.5/90/90%)
-Select Power Or Squat Clean-
A.: Squat Clean (2-2-2-2-2 @ 80/85/87.5/90/90%)
-Select Power Or Squat Clean-
Metcon
B.: Metcon (Time)
4 Rounds:
Health/Function
6 Deadlifts @ 65% 1RM/12 Step Ups With Slam Ball On Shoulder/12 Ball Slams
-Rest 1 Minute Between Rounds-
Performance (RX)
6 Deadlifts @ 65%1RM/12 Box Jumps (24/20″)/20 Jumping Lunges
-Rest 1 Minute Between Rounds-
Competition/Sport (RX+)
6 Deadlifts @ 70%1RM/10 Box Jumps (30/24″)/50 Foot OH DB (50/35) Walking Lunge
-Rest 1 Minute Between Rounds-
Cool Down
*DB Opener On Bench
*Banded Shoulder Sink
*Banded Pec Distraction
