Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
6 Bar Kips (Increasing)
9 Light DB Strict Press
12 Russian KBS
15 Shoulder Taps
Metcon
A.: Metcon (No Measure)
15 Minute EMOM:
Health/Function:
1st: 5-6 Bar Skulls @ 30×1 Tempo
2nd: 6-8 Double DB Strict Press @ 30×1 Tempo
3rd: 100 Feet OH Plate Walk
-Rest 2 Minutes-
Performance (RX):
1st: 4-5 Banded Turnovers W/ Dip
2nd: 6-8 Double DB Strict Press @ 30×1 Tempo
3rd: 100 Feet Double DB OH Walk
-Rest 2 Minutes-
Competition/Sport (RX+):
1st: 3-6 Ring OR Bar Muscle Ups
2nd: 6-8 Double KB Strict Press @ 30×1 Tempo
3rd: 100 Feet Double KB OH Walk
-Rest 2 Minutes-
B.: Long Spear (AMRAP – Rounds and Reps)
12 Minute AMRAP:
12 Double KB Deadlifts (2.0/1.5)
6 Strict HSPU
12 KBS (2.0/1.5)
2 Rope Climbs
Health/Function:
12 Minute AMRAP:
10 Deadlift @ Light/Moderate Weight
8 Pushups
10 KBS
8 Ring Rows
Cool Down
*Shoulder CAR Hold
*LAX Ball Scapula
*LAX Ball Front Deltoid/Pec
