Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Run
5 Shoulder CARS Per Arm
10 Shoulder Pulses
125 M Run
10 Ankle Circles Per Leg
5 Ankle Pulses
10 KBS
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP’s: (Rest 2 Minutes Between ALL AMRAP’s)
Health Function:
8 Banded Pullups/Jumping
70 jump Rope Singles
Performance (RX):
2 Rope Climbs
30 Double Unders
Competition/Sport (RX+):
4 Rope Climbs
60 Double Unders
B.: Metcon (AMRAP – Rounds and Reps)
Health Function:
6 Inverted Box Pushups
125 M Run
Performance (RX):
8 Kipping HSPU
200 M Run
Competition/Sport (RX+):
10 Strict HSPU
300 M Run
C.: Metcon (AMRAP – Rounds and Reps)
Health Function:
10 Wall Balls
10 Double KB Deadlifts
Performance (RX):
12 Wall Balls (20/14)
12 Double KB Deadlifts (1.5/1.0)
Competition/Sport (RX+):
15 Wall Balls (30/20)
15 Double KB Deadlifts (2.0/1.5)
D.: Metcon (AMRAP – Rounds and Reps)
Health Function:
8 Banded Pullups/Jumping
70 jump Rope Singles
Performance (RX):
2 Rope Climbs
30 Double Unders
Competition/Sport (RX+):
4 Rope Climbs
60 Double Unders
E.: Metcon (AMRAP – Rounds and Reps)
Health Function:
6 Inverted Box Pushups
125 M Run
Performance (RX):
8 Kipping HSPU
200 M Run
Competition/Sport (RX+):
10 Strict HSPU
300 M Run
F.: Metcon (AMRAP – Rounds and Reps)
Health Function:
10 Wall Balls
10 Double KB Deadlifts
Performance (RX):
12 Wall Balls (20/14)
12 Double KB Deadlifts (1.5/1.0)
Competition/Sport (RX+):
15 Wall Balls (30/20)
15 Double KB Deadlifts (2.0/1.5)
Cool Down
*KB Calf Smash
*KB Quad Smash
*1 Minute bottom of squat hold
