1/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3X:

8 Calorie Row

6 Increasing Bar Kip

8 Power Cleans (Increase Weight)

6 Air Squats Thumbs On Shoulders

Metcon

A.: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Health/Function:

14 Minute AMRAP:

60 Calorie Row

50 Ab Mat Situps

40 Wall Balls

30 KBS (1.5/1.0)

20 Ring Rows

-Rest 10 Minutes Between A+B-

B.: Metcon (Time)

Every 2 Minutes For 12 Minutes:

:15 Row Sprint 100% Effort

1:45 Row Easy

Cool Down

*Banded Lat Pull

*Banded Shoulder Sink

*Foam Roll Lats