Indian Land CrossFit – WOD
Warm-up
2 MINUTE BANDED LAT DISTRACTION
20 BAR KIPS
15 SCAP PULLS
:30 HANG FROM RINGS OR BAR
20 ANKLE CIRCLES PER LEG
15 DOWNWARD DOG CALF RAISES PER LEG
150 M RUN
Metcon
A.: 4X6 MINUTE AMRAP’S/REST 4 MINUTES (AMRAP – Reps)
HEALTH/FUNCTION:
15 HANGING KNEE RAISES OR KNEES TO ELBOWS
20 BOX STEP UPS
400 M RUN
MAX EFFORT ALT. DB HANG POWER SNATCH W/ TIME REMAINING
PERFORMANCE (RX):
25 BOX OVER JUMPS (24/20″)
15 TOES 2 RINGS
500 M RUN
MAX EFFORT ALT. DB POWER SNATCH (50/35) W/ TIME REMAINING
COMPETITION/SPORT (RX+):
15 BURPEE BOX OVER JUMPS (24/20″)
20 TOES 2 BAR
600 M RUN
MAX EFFORT POWER SNATCH (75/55) W/ TIME REMAINING
Cool Down
FOLLOW PLIABILITY OR BELOW:
*KB CALF SMASH
*BANDED SHOULDER OPENER
*BANDED ANKLE DISTRACTION
