Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (:50 @ 70%, :10 @ 90%)
2 Minute LAX Ball Hips/Mid Back
+
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 (Build To A 1 Rep Max In 20 Minutes)
Health Function: 5X4 Reps
A.: Squat Clean (Build To A 1 Rep Max In 20 Minutes)
Metcon
B.: Metcon (AMRAP – Reps)
5 Rounds:
:30 Max Effort Kettlebell Swings/Rest :30
:30 Max Effort Box Over Jumps/Rest 1 Minute
H/F=Box Step Ups With 2 DB’s On Side
Rx=(1.5/1.0); (24/20″)
RX+=(2.0/1.5); (36/30″)
Cool Down
*LAX Ball Glutes
*Butterfly
*Banded Couch Stretch
