Indian Land CrossFit – WOD


Warm-up (No Measure)

7 Minute AMRAP:

10 Bar Kips

5 Yoga Push Ups

:15 Bar Hang Hold

20 Shoulder Taps

5 Ring Rows


A1.: Push Press (4X5 Reps; Repeat From Last Week)

Rx+=Push Jerks

*Rest 1 Minute Then Complete A2

A2.: Single Arm DB Row (4X6-8 Reps Per Arm @ 30×1 Tempo)

-Rest 3 Minutes; Go Back To A1-


B.: “Tomahawk” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Bar Muscle Ups

15 Burpees

21/16 Calorie Row

Health/Function Option:

12 Minute AMRAP:

9 Ring Rows Or Jumping Pullups

9 Burpees

15/12 Calorie Row
Compare to 5/7/18

Cool Down

*Lax Ball Pec

*Lax Ball Scapula

*Hands Against Wall Hold