Indian Land CrossFit – WOD


Warm-up (No Measure)

400 M Bike

10 Ankle Circles Each Direction

10 Ankle Pulses Per Leg

10 Bar Kips

10 Scap Pulls

20 Bounding Jumps

30 Jumping Jacks

:30 Dead Hang Hold


A.: Metcon (No Measure)

Skill Work For 15 Minutes: Bar Muscle Up Or Kipping Pull Up Practice

*They Will Probably Be In 20.5 Tomorrow So Just Use This Time To Get Efficient On The Movements Or Learn Something That Will Help You For Tomorrow

B.: Metcon (5 Rounds for time)


Every 4 Minutes For 20 Minutes Complete The Following:

125-200 M Run

20-30 Double Unders (40-60 Singles)

20-30 Feet HS Walk (:20-:30 Handstand Hold)

400-500 M Bike

Cool Down

*LAX Ball Heel Chord Smash


*KB Lat Smash