Indian Land CrossFit – WOD


Warm-up (No Measure)

2 Rounds:

5 Ring Rows

5 Pike Pushups

5 Grasshoppers Per Leg

10 Scap Pulls

5 Tempo Air Squats @ 24X1

5 Yoga Pushups

10 Shoulder Taps Per Arm

:20 Dead Hang Hold


A1.: Paused Front Squat (4X3 Reps @ 24×1 Tempo; Low Percentages )


Paused Front Squats: 4X5 Reps @ 32X1 Tempo

-Rest 1 Minute Then Perform A2-

A2.: Handstand Push-ups (4XMax Effort Reps)

*Rx+=Deficit Strict HSPU

*Health/Function=Box/Inchworm/Regular/Cage Assisted

*Should Be Getting A Minimum Of 6 Reps Or You Need To Scale Down

-Rest 2 Minutes Then Go Back To A1-


B.: Metcon (Time)

10 Rounds:

4 Strict Chinups

6 Push Press (Rx=135/95)


10 Rounds:

6 Ring Rows

6 Push Press

Rx+= Shoulder To Overhead (155/105)

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball Pec