Indian Land CrossFit – WOD


Warm-up (No Measure)

2 Rounds:

10 Over/Under Hugs

10 Scap Pulls

10 Ring Rows

5 Shoulder CARS Against The Wall

10/8 Calorie Row


A.: Metcon (No Measure)

Every Minute On The Minute For 10 Minutes:

Evens: 5-6 Seated Z-Press @ 20×1 Tempo (Sub=Seated On Bench DB Press)

Odds: 5-6 Weighted Chinups @ 20×1 Tempo (Inverted Bar Rows)

20×1 Means The Following:

2 Seconds To Lower

0 Second Pause At The Bottom Of The Movement

x Drive Up As Fast As Possible

1 Second Pause At The Top Of The Movement

B.: Metcon (Time)

For Time:

75/60 Calorie Row/30 Burpees

50/40 Calorie Row/20 Burpees

25/20 Calorie Row/10 Burpees

20 Minute Time Cap
Health/Function Option:

15 Minute AMRAP:

20/16 Calorie Row

10 Burpees Or 1/2 Burpees

Cool Down

*Lying Shoulder Rotation

*Foam Roll Quads

*LAX Ball Pec