8/8/2022

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