Indian Land CrossFit – WOD


Warm-up (No Measure)

2 Rounds:

5 Single Arm DB Press Left

5 Single Arm DB Press Right

5 Single Arm DB Row Left

5 Single Arm DB Row Right

5 Sampson Stretch Per Side

5 Yoga Pushups

5 Power Jumps


A1.: Shoulder Press (2X5;2X3)

Rest :45 Then Perform Rope Movement

A2.: Rope Climb (4X2 Reps)

Rx+=2 Legless Rope Pulls

Health/Function Option=4 Lying Rope Pulls

-Rest 3 Minutes Then Perform A1-


B.: Metcon (Time)

For Time:

75 Shoulder To Overhead (Rx=115/75)

*Every New Minute Stop Where You Are And Perform 3 Bar Facing Burpees Then Continue Where You Left Off Until You Reach 75 Reps


Health/Function Option:

3 Rounds:

20 Push Press

10 Burpees

Cool Down

*Multi Direction Cage Pull

*45 Degree Band Pull

*LAX Ball Tricep