Indian Land CrossFit – WOD


Warm-up (No Measure)

1 Minute KB Lat Smash Per Side


600 M Bike

10 Childs/Cobra Pose

15 Downward Dog Calf Raises Per Leg

:20-:30 Dead Hang Hold

10 Scap Pulls

10 Kip Swings (Legs Get A Little Higher Every 2 Reps)


A.: Metcon (AMRAP – Rounds and Reps)

7 MINUTE AMRAPS/3 Minute Rest Between Each AMRAP


125 M Run/8 Front Squats

Performance (RX)

200 M Run/10 Front Squats (95/65)

Competition/Sport (RX+)

300 M Run/12 Front Squats (135/95)

B.: Metcon (AMRAP – Rounds and Reps)


10 Calorie Row

10 Half Burpees

5 Banded Pullups

Performance (RX)

10 Pullups

10 Burpees

Competition/Sport (RX+)

2,4,6,8,10 ETC

CTB Pullups

Burpees To 6 ” OH Reach

C.: Metcon (AMRAP – Rounds and Reps)


(9/7) Calorie Bike/12 Weighted Ab Mat Situps

Performance (RX)

(12/9) Calorie Bike/12 V-Ups

Competition/Sport (RX+)

(15/12) Calorie Bike/12 T2B

Cool Down

*Banded Shoulder Opener

*LAX Ball Glutes

*LAX Ball Against Cage Chest Opener