Indian Land CrossFit – WOD


Warm-up (No Measure)

3 Lying Rope Pulls

6 Yoga Pushups

9 1/2 Burpees

12 Mountain Climbers Per Leg

24 Shoulder Taps

12 Empty Bar Strict Press

9 Bar Kips

6 Plank Openers Per Side

3 Lying Rope Pulls


A.: Paused Push Press (3X3 Reps @ 50-60%)

2 Second Pause In Dip Position

B.: Push Press (3X5)

*Build Up Weight Each Set


C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 Burpees

2 Rope Climbs

12 T2B

2 Rope Climbs

*Rx+= Legless Rope Climbs

Health/Function Option:

10 Minute AMRAP:

8 Lying Leg Raises

8 DB Row In Plank Position Per Arm

8 Burpees

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball To Pec