2/15/2019

Indian Land CrossFit – WOD

Metcon

Warm-up (No Measure)

600 M Bike (Increase Pace Each 200 M)

10 Hip Circles Ext/Internal

5 Grasshoppers Per Leg

10 Grasshopper Circles

5 Air Squats W/ Thumbs On Shoulders @ 30×1

10 Increasing Bar Kips

Metcon

A.: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Alternative Option:

20 Minute AMRAP

10 KBS

13 Air Squats

16 Ab Mat Situps

*Rest 10 Minutes Between A+B*

B.: Metcon (AMRAP – Rounds and Reps)

Health/Function

10 Minute AMRAP:

50 M OH Plate Walk

50 M Double KB Farmers Carry

500 M Bike

Performance (Rx)

10 Minute AMRAP:

100 Feet Bear Crawl

100 M Double KB Farmers Carry

1000 M Bike

Competition/Sport (RX+)

10 Minute AMRAP:

200 M Double KB Farmers Carry

150 Feet HS Walk

1000 M Bike

Cool Down

*Banded Lat Side Pull

*Banded Bully Stretch

*Forearm Sitbacks