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
