Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


A1.: Push Press/Push Jerk (5X1 Push Press+2 Push Jerks)

*Rest :30 Between A1+A2


Push Press: 5X2 Reps

A2.: Strict Chinups (5XMax Effort Reps @ 30×2 Tempo)

*Rest 2 Minutes; Go Back To A1


5X5-6 Challenging Ring Rows @ 30×2 Tempo Plus Last Rep Negative As Slow As Possible


3-Lowering Phase

0-Pause At The Bottom

X- Drive Up

2-Pause At The Top


B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

400 M Run

15 Burpees

10 T2B (K2E)

14 Minute AMRAP:

200 M Run

10 Half Burpees

15 Ab Mat Situps

Cool Down

*Shoulder Thru Stretch

*Hands Against Wall Hold

*Shoulder CAR Hold In Challenge Position