9/20/2019

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