Indian Land CrossFit – WOD
Metcon
Warm-up (No Measure)
600 M Bike
5 Shoulder CARS Per Arm
5 Shoulder Pulses Per Arm
5 Shoulder Reach Thrus Per Arm
300 M Bike
10 Push Press
5 Half Burpees
5 Yoga Push Ups
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Health/Function
5 Minute AMRAP:
8 Strict/Cage Assisted Pushups
12 Alternating DB Hang Power Snatch
125 M Run
Performance (Rx)
5 Minute AMRAP:
9 Kipping HSPU
7 Hang Power Snatch (95/65)
125 M Run
Competition/Sport (RX+)
5 Minute AMRAP:
9 Strict Handstand Pushups
7 Hang Squat Snatch (115/75)
125 M Run
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
Health/Function
5 Minute AMRAP:
1200 M Bike
15 Half Burpees
Max Effort DB Push Press W/ Time Remaining
Performance (Rx)
5 Minute AMRAP:
1600 M Bike
15 Burpees
Max Effort Push Press (95/65) W/ Time Remaining
Competition/Sport (RX+)
5 Minute AMRAP:
1600 M Bike
24 Burpees
Max Effort Push Press (115/75) W/ Time Remaining
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
Health/Function
5 Minute AMRAP:
8 Strict/Cage Assisted Pushups
12 Alternating DB Hang Power Snatch
125 M Run
Performance (Rx)
5 Minute AMRAP:
9 Kipping HSPU
7 Hang Power Snatch (95/65)
125 M Run
Competition/Sport (RX+)
5 Minute AMRAP:
9 Strict Handstand Pushups
7 Hang Squat Snatch (115/75)
125 M Run
-Rest 3 Minutes Between C+D-
D.: Metcon (AMRAP – Reps)
Health/Function
5 Minute AMRAP:
1200 M Bike
15 Half Burpees
Max Effort DB Push Press W/ Time Remaining
Performance (Rx)
5 Minute AMRAP:
1600 M Bike
15 Burpees
Max Effort Push Press (95/65) W/ Time Remaining
Competition/Sport (RX+)
5 Minute AMRAP:
1600 M Bike
24 Burpees
Max Effort Push Press (115/75) W/ Time Remaining
Cool Down
*Lying Shoulder Rotation
*Banded Shoulder SInk
*LAX Ball Shoulder
