Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
600 M Bike
3 Inchworm Pushups
6 Grasshoppers/Leg
9 Elephant Toe Touches Per Leg
12 Air Squats W/ thumbs On Shoulders
15 Bar Kips
Metcon
A.: Metcon (AMRAP – Reps)
5 Minute AMRAP’s; REST 4 MINUTES Between Each AMRAP
Health/Function:
5 DB Plank Pulls Per Arm
7 Half Burpees/Burpees
9 Wall Balls
Performance (RX):
8 Pullups
10 Burpees
12 Wall Balls (20/14)
Competition/Sport (RX+):
25 Burpees
40 Wall Balls (20/14)
Max Effort CTB Pullups With Time Remaining
B.: Metcon (AMRAP – Reps)
Health/Function:
8/6 Calorie Bike
8 Cage Assisted Pushups
8 Ring Rows
Performance (RX):
12/9 Calorie Bike
8 Alternating DB Snatch (40/25)
4 DB Manmakers
Competition/Sport (RX+):
15/12 Calorie Bike
10 Alternating DB Snatch (50/35)
5 DB Manmakers (50/35)
C.: Metcon (AMRAP – Reps)
Health/Function:
5 DB Plank Pulls Per Arm
7 Half Burpees/Burpees
9 Wall Balls
Performance (RX):
8 Pullups
10 Burpees
12 Wall Balls (20/14)
Competition/Sport (RX+):
25 Burpees
40 Wall Balls (20/14)
Max Effort CTB Pullups With Time Remaining
D.: Metcon (AMRAP – Reps)
Health/Function:
8/6 Calorie Bike
8 Cage Assisted Pushups
8 Ring Rows
Performance (RX):
12/9 Calorie Bike
8 Alternating DB Snatch (40/25)
4 DB Manmakers
Competition/Sport (RX+):
15/12 Calorie Bike
10 Alternating DB Snatch (50/35)
5 DB Manmakers (50/35)
Cool Down
*Olympic Wall Squat
*Box Pigeon
*Seat And Reach Hold
