Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Grasshoppers/Leg
:20 Bottom Of Squat Hold
10 Ring Rows
10 Hip Circles Each Way
10 Air Squats
+
2-3 Rounds:
5 Bar Kips
3 Jumping Pullups
5 Thrusters (Increase Weight Each Round)
3 Pullups
Metcon
A.: Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
A.: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
A.: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Air Squats
10 Ring Rows
10 Push Press
10 Calorie Row
Cool Down
*Cobra Pose/Child’s
*Banded Hamstring Distraction
*Couch Stretch
