11/26/2018

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