Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


A.: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP/Rest 2 Minutes

6 Minute AMRAP/Rest 3 Minutes

8 Minute AMRAP/Rest 4 Minutes

10 Minute AMRAP

*Start Back Where You Left Off From The Next AMRAP

1200 M Bike

30 KBS (Rx=1.5/1.0)

20 Over The Shoulder Ball Toss (Rx=50/30)

15 HSPU (Box/Ring/Standard/Cage Assisted Pushups)

600 M Bike

10 DB Hang Clean And Jerk Left (Rx=50/30)

10 DB Hang Clean And Jerk Right

15 Burpees
Rx+= (2.0/1.5)

Cool Down

*Lying Shoulder Rotation

*LAX Ball Scapula

*Banded Shoulder Sink