Indian Land CrossFit – Open Gym
Warm-up
Warm-up (No Measure)
General Warm Up:
1 Minute Row Arms Only/1 Minute Row Lower Back Only/1 Minute Regular Row
2 Minute Banded Elbow Opener Each Side
20 Good Mornings
15 Bar Kips
10 Wall Squats
Specific Warm Up: 3 Rounds (Increase Pace Each Round)
9 Calorie Row
6 Toes 2 Bar (Half Reps)
6 Wall Balls
3 Cleans (Increase Weight Each Set)
-Rest 1 Minute (Add Weight To Bar When Resting)
Metcon
A.: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
