Indian Land CrossFit – WOD


Warm-up (No Measure)


5 DB Halo Clockwise/Counter Clockwise

5 Half Burpees

5 Ankle Circles Clockwise/Counter Clockwise

5 Power Jumps

5 Air Squats @ 20×1 Tempo

20 Bounding Jumps


A.: Metcon (AMRAP – Reps)

TEAMS OF 2 (1 Works/1 Rests)

4 Rounds:

1 Minute Max Effort DB Hang Squat Clean (40/25)(DB Goblet Squat=Sub)

1 Minute Max Effort Burpees

1 Minute Max Effort Over The Shoulder Ball Slam (50/30)

1 Minute Max Effort Double Unders (DB Lateral Hops=’s Sub)

-Rest 1 Minute-

Cool Down

*BB Calf Smash

*KB Ankle Hold

*BB Deltoid Smash