Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2000 M Bike
10 Elephant Toe Touch Per Leg
5 Inchworm Pushups
20 Box Step Ups
10 Single Arm Press
:30 Handstand Hold
Metcon
A.: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
A.: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
A.: Metcon (AMRAP – Rounds and Reps)
Alternative Option:
10 Minute AMRAP:
200 Feet OH Plate Walk
200 Feet Lunges
50 DB Step Ups
15 Single Arm DB Push Press Left
15 Single Arm DB Push Press Right
Cool Down
*Cobra Pose/Child’s
*Banded Hamstring Distraction
*Couch Stretch
