7/24/2022

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