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
