Indian Land CrossFit – WOD


Warm-up (No Measure)


9 Calorie Row

7 Single Leg DB DL Per Leg

5 Grasshoppers Per Leg

3 Jumping Lunges Per Leg

1 Sled Push Down And Back


A.: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

30/24 Calorie Row

15 Wall Balls (20/14)(Rx+=30/20)

12 Alternating DB Snatch (50/30)

9 T2B (RX+=GHD’s)

B.: Metcon (No Measure)

3 Rounds:

:30 Hand Stand Hold

-Rest :30-

50 Feet Upside Down KB/DB Walk Left Hand

50 Feet Upside Down KB/DB Walk Right Hand

-Rest :30-
RX+ Option:

Accumulate 100-150 Feet Handstand Walks

Cool Down

*Foam Roll Quads

*Banded Shoulder Pulls