Indian Land CrossFit – WOD


Warm-up (No Measure)

5 Grasshoppers/Leg

10 Bottom Of Squat Cage Pushouts

5 Yoga Pushups

10 Scap Pulls

:30 Handstand Hold Or Plank Hold

2-3 HS Negatives OR 5 Inchworm Pushups

10 Jumping Air Squats


A1.: Thruster (Build To A 8 Rep Max Over The Course Of 4 Sets)

Performance: “Same”

Health/Function: 4X8 Reps DB Thrusters W/ Box

A2.: Weighted Pull-ups (4X5 Reps @ 30×1 Tempo; Rest 2 Minutes)

Performance: 4XMax Effort Strict Chinups @ 30×1 Tempo

Health/Function: 4X 6-8 DB Prone Bench Pulls @ 30×1 Tempo


B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:


7 Pushups/Cage Assisted Pushups

7 DB Plank Pulls Per Arm

7 KB Goblet Squats

Performance (RX):

8 DB Renegade Rows (40/25)

12 Double DB Thrusters (40/25)

Competition/Sport (RX+):

15 Strict HSPU

3 Rope Climbs

15 Double DB Thrusters (50/35)

C.: Metcon (Calories)


Calorie Bike Sprints:

5X:30 On/1:30 Off

Cool Down

*Banded Lat Distraction

*BB Quad Smash

*KB Lat Smash