Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Calorie Row @ 70%/80%/90%
:20-:30 Dead Hang Hold From Pullups Bar
10 Bar Kips
5 Calorie Bike @ 70%/80%/90%
5 DB Hang Clean And Jerks Per Arm W/ Lighter Weight
10 Knees To Elbows
Metcon
A.: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
*Compare to 2/8/2019
*Rest 7 Minutes Between A+B-
B.: Metcon (Calories)
ALL PROGRAMS
EMOM For 7 Minutes:
:12 Calorie Bike Sprints
Cool Down
*Banded Lat Distraction
*Banded Couch Stretch
*LAX Ball Scapula
