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
