Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


A.: Push Press (On A 12 Minute Clock Build To A 3 Rep Max)

-Rest 2 Minutes Between A+B-

Health Function:

Build To A 5 Rep Max

B.: Push Jerk (On A 9 Minute Clock Build To A 1 Rep Max)

-Rest 3 Minutes Between B+C-


C.: Metcon (Calories)

6 Minute Max Effort Calorie Row
-Rest 2 Minutes Between C+D-

D.: Handstand Push-ups (3 Minute Max Effort Reps)



Strict Pushups/Cage Assisted

Cool Down

*Banded Shoulder Sink

*Banded Elbow Opener

*Banded Lat Distraction