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
