Indian Land CrossFit – CROSSFIT OPEN PREP
Warm-up
3 MINUTE CALORIE ROW
30 DOWNWARD DOG CALF RAISES
10 RING ROWS
10 GRASSHOPPERS
10 BOX STEP UPS
10 POWER JUMPS
Metcon
A.: MINUTES 0-20 (No Measure)
EVERY 4 MINUTES FOR 20 MINUTES:
6 POWER CLEANS (135/95)
8 CTB PULLUPS
10 DB THRUSTERS (50/35)
12 BURPEE BOX JUMP OVERS (24/20″)
*ROTATE DIFFERENT ORDER EVERY NEW ROUND*
B.: MINUTE 28-43 (AMRAP – Reps)
3 ROUNDS:
1 MINUTE MAX EFFORT WALL WALKS
1 MINUTE MAX EFFORT CALORIE ROW
1 MINUTE MAX EFFORT ALT. DB SNATCH (50/35)
-REST 2 MINUTES-
C.: MIN 50-57 (No Measure)
EVERY MINUTE ON THE MINUTE FOR 7 MINUTES:
7-10 TOES 2 BAR
OR
MAX EFFORT T2B W/ A KIP+5-6 SCALED T2B
OR
7-10 SCALED T2B
Cool Down
FOLLOW PLIABILITY OR BELOW:
*GRASSHOPPER
*BB QUAD SMASH
*OLYMPIC WALL SQUAT
