Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 DB High Pulls Per Arm
5 DB Push Press
14/12 Calorie Row @ 75%
10 Bar Kips
20 Jumping Jacks
Metcon
A.: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
-Rest 10 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
25 Burpees
50/40 Calorie Row
Health/Function:
10 Minute AMRAP:
10 Half Burpees
25/20 Calorie Row
Cool Down
*3 Minute Cooldown Walk
*Lying Shoulder Rotation
*Shoulder Against Wall Hold
