1/18/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 DB Halos Clockwise/Counter

10 DB Snatches (5/Arm)

10 DB Push Press (5/Arm)

5 Grasshoppers/Leg

10 Lunges (5/Leg)

10 DB Goblet Squats

Weightlifting

A.: Back Squat (1X5-6 Reps; 3X4-5 Reps @ 70/75/75/80%)

Metcon

B.: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Health/Function:

10 Alternating DB Snatches

5 DB Renegade Rows

Cool Down

*Child’s/Cobra Pose

*Foam Roll Glutes

*LAX Ball Forearm