Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute LAX Ball Glutes/Hips)
:30 Banded Good Mornings
:30 DB Hang High Pull Left
:30 DB Hang High Pull Right
2 Minute Row (Increase Pace Every :30 To WOD Pace)
2 Minute Bike (Increase Pace Every :30 To WOD Pace)
Metcon
A.: Metcon (AMRAP – Reps)
12 Minute AMRAP:
Health/Function
(100/80) Calorie Row+Max Effort Drag Rope Singles (3:1) With Time Remaining
Performance (RX)
(120/100) Calorie Row+Max Effort Double Unders (3:1) With Time Remaining
Competition/Sport (RX+)
(136/112) Calorie Row+Max Effort Drag Rope Double Unders (3:1) With Time Remaining
-Rest 4 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
12 Minute AMRAP:
Health/Function
(80/68) Calorie Bike+Max Effort DB Hang Power Snatch With Time Remaining
*Alternate Hands Every 5 Reps*
Performance (RX)
(96/80) Calorie Bike+Max Effort Alternated DB Snatch (50/35) With Time Remaining
Competition/Sport (RX+)
(112/94) Calorie Bike+Max Effort Alternate DB Snatch (60/40) With Time Remaining
Cool Down
*LAX Ball Glutes
*Supine Knee To Chest Hold
*Lying Leg Twist Hold
