Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Row (:50 @ 70%, :10 @ 90%)
2 Minute LAX Ball Glutes
+
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 (3-2-2-1-1 @ 75/85/90/95/95%)
A. : Squat Clean (3-2-2-1-1 @ 75/85/90/95/95%)
Metcon
B.: Metcon (Time)
4 Rounds:
Health/Function
(12/9) Calorie Row/10 Russian KBS/10 Box Step Ups W/ Weighted DB In Front Rack
Performance (RX)
(13/11) Calorie Row/11 KBS (1.5/1.0)/9 Box Jumps (24/20″)
Competition/Sport (RX+)
8 Box Jumps (30/24″/)11 KBS (2.0/1.5)/(14/12) Calorie Row
*11 Minute Time Cap*
Cool Down
*Child’s Pose
*Warrior Pose
*Banded Shoulder Sink
