3/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

+

Build To A Moderate Squat Clean Weight In 10 Minutes

+

2 Rounds:

20 Double Unders

10 Bar Kips

5 Reps @ Beginning Weight (135/95) Every 5-6 Seconds

10 Kipping Knees To Elbow (2 Sets Of 5)

-Rest 1 Minutes

Metcon

A.: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

A.: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Cool Down

*Cobra Pose/Child’s

*Banded Hamstring Distraction

*Couch Stretch