Indian Land CrossFit – WOD
Warm-up
2 MINUTES FOAM ROLL QUADS/MID BACK
12 SCORPION TWISTS
12 SPINAL TWISTS
12 SINGLE LEG GLUTE BRIDGES
12 SAMPSON LUNGES
12 WIDE LEGGED GOOD MORNINGS
Weightlifting
A.: Deadlift (12 REPS @ 55%
8 REPS @ 65%
6 REPS @ 70%
5 REPS @ 75%
4 REPS @ 80%
4 REPS @ 80%)
A.: CLEAN COMPLEX (Weight)
6X1 SQUAT CLEAN+1 FRONT SQUAT+2 SHOULDER TO OVERHEAD
Metcon
B.: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
B.: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Cool Down
*FOAM ROLL MID BACK
*BUTTERFLY
*LAX BALL GLUTES
