2/8/2019

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