Indian Land CrossFit – WOD


Warm-up (No Measure)

:30 Handstand Hold

20 Bounding Jumps

15 Shoulder Taps/Arm

10 Ring Rows

5 Short To Long Broad Jumps

10 Ring Rows

15 Shoulder Taps/Arm

20 Downward Dog Ankle Touches

:30 Dead Hang Hold


A1.: Shoulder Press (3-3-2-2-1)

-Rest 1 Minute Then Perform A2-

Health/Function Option:

4X5-6 Reps

A2: Power Clean (3-3-3-3-3)

-Rest 3 Minutes And Go Back To A1-

Health/Function Option:

Hang Power Clean


B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

60 Double Unders

15 Pullups

Health/Function Option:

100 Jump Rope Singles

15 Jumping Pullups

Rx+=Chest To Bar Pullups

Cool Down

*LAX BALL Scapula

*Banded Shoulder Distraction

*Pec Stretch