Indian Land CrossFit – WOD


Warm-up (No Measure)


5 Alternating Cobra/Child’s Pose

10 Cage Hold Squat Push Outs

5 Grasshopper Per Leg

10 Alternating Jumping Lunges

5 Power Jumps

20 Lateral Skaters


A.: Back Squat (5-3-3-2)

Health/Function Option:

4X5-6 Reps; Use A Box If Needed

B.: Weighted Step-ups (3X6-8 Reps Per Leg)

*Box Height Should Be Just Where Your Hip Crease Is Just Below Parallel When Foot Is On The Box


C.: Metcon (No Measure)

EMOM For 10 Minutes:

Odds: 5 Ball Slams (30/20)

Evens: 3 Heavy Power Cleans
*Ball Slams Are For Power So Make Sure You Throw Them With Max Force

*Heavy Power Cleans With Good Form On Every Rep! You Have A Full Minute So Do Not Rush

Cool Down

*Sit And Reach


*Grasshopper Hold