3/8/2019

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