Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:90 Calorie Row
5 Bar Kips Each (Small/Med/Large)
7 Knees To Elbow
9 DB Hang Pulls
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
Competition/Sport & Performance:
*Compare To 11/26/18
Health/Function:
20 Minute AMRAP:
10 Ab Mat Situps
10 KBS
10/8 Calorie Row
*-Rest 10 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function
10 Minute AMRAP:
12/10 Calorie Bike
100 Feet Double KB Farmers Walk
Performance (RX)
10 Minute AMRAP:
15/12 Calorie Bike
50 M KB Walk Left (2.0/1.5)
50 M KB Walk Right
Competition/Sport (RX+)
10 Minute AMRAP:
50 M KB Farmers Walk Left
50 M KB Farmers Walk Right
50 Feet HS Walk
20/16 Calorie Bike
Cool Down
*Lying Shoulder Rotation
*Cobra/Childs Pose
*Butterfly
