11/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike/Row/Run

+

5 Sampson Stretch Lunge Per Leg

10 Alternating Child’s/Cobra Pose

15 Standing Calf Raises

20 Good Mornings

25 Mountain Climbers

30 Jumping Jacks

+

Warm Up Clean And Jerk Weight

Metcon

A.: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Cool Down

*BB Quad Smash

*Pigeon

*Ankle Pulse Hold Against Wall 1 Minute Per Side