Indian Land CrossFit – WOD


Warm-up (No Measure)

For Time:

10 Yoga Pushups

20 Shoulder Taps

30 Jumping Jacks

40M Power Skips

30s Dead Hang Hold

20 Shoulder Taps

10 Air Squats W/ Thumbs On Shoulders


A1.: Push-ups (4XMax Effort Reps @ 20×1 Tempo)

A2.: Pull-ups (4XMax Effort Reps @20×1 Tempo)

Rest :30 After Each Set Of Pushups

Rest 1:30 After Each Set OF Pullups

*Alternate Between Pushups And Pullups

*Health Function Option:

-Cage Assisted Pushups

-6-8 Ring Rows+1 Negative


B.: Metcon (Time)

For Time:

400 M Run

40 DB Thrusters (50/35)

400 M Run


4 Rounds:

200 M Run

8 Med Ball Clean Wall Balls

Cool Down

*KB Handle To Psoas

*BB Quad Smash

*Grasshopper Hold