3/15/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

750 M Bike

5 Shoulder CARS Per Arm

5 Bar Kips

10 PVC Pass Thrus

10 PVC Rotations Clockwise/Counter Clockwise

+

2 Rounds:

5 Empty Bar Power Snatch

5 1/2 Burpees

4 Pullups Or 8 Ring Rows

-Rest :30 Between Each Round

+

2 Rounds:

5 Power Snatch (75/55)

5 Burpees

2 Bar Muscle Ups Or 4 Strict Chinups

-Rest :30 Between Each Round-

Metcon

A.: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

A.: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

A.: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Cool Down

*Cobra Pose/Child’s

*Banded Hamstring Distraction

*Couch Stretch