Indian Land CrossFit – WOD


Warm-up (No Measure)

10 Ankle Pulses Per Leg

10 Shoulder Pulses Per Arm

5 Shoulder CARS Per Arm

20 Shoulder Taps

5 Yoga Pushups

10 Ankle Circles

10 Calorie Row


A.: Shoulder Press (Build To A 5 Rep Max In 15 Minutes)

A. : Bench Press (Build To A 5 Rep Max In 15 Minutes)


B.: Metcon (AMRAP – Reps)

3 Minute AMRAP:


DB Renegade Rows (No Pushups)

Performance (RX):

Max Effort Rope Climbs

Competition/Sport (RX+):

Max Effort Legless Rope Climbs

C.: Metcon (Time)

*10 Minute CAP*

For Time:


5 Rounds:

8 Cage Assisted Pushups

12/9 Calorie Row

40 Jump Rope Singles

Performance (RX):

3 Rounds:

20 Strict Pushups

20/16 Calorie Row

40 Double Unders (1 Minute Attempts)

Competition/Sport (RX+):

15 Deficit HSPU (6″/4″)/Calorie Row (25/20)/80 Double Unders

10 Deficit HSPU (6″/4″)/Calorie Row 20/16)/60 Double Unders

5 Deficit HSPU (6″/4″)/Calorie Row (15/12)/40 Double Unders

Cool Down

*Banded Bully Stretch

*LAX Ball Scapula

*Shoulder CAR Hold