Indian Land CrossFit – WOD


Warm-up (No Measure)


5 DB Halo’s Each Direction

5 DB Single Arm DB Press

10 Bar Kips

20 Bounding Jumps

:30 Dead Hang Hold


A1.: Bench Press (3X6-8 Reps @ 30×1 Tempo; Rest :30)

A2.: Weighted Pull-ups (3XMax Effort Reps @ 30×1 Tempo; Rest 2 Minutes)

Performance: 3X6-8 Reps Single Arm DB Row @ 20×1 Tempo

Health/Function: 3X10-12 Reps Of Ring Rows @ 20×1 Tempo


B.: Metcon (AMRAP – Reps)

10 Minute AMRAP:

Competition/Sport (RX+)

40 Wall Balls (20/14)/80 Double Unders

30 Wall Balls/60 Double Unders

20 Wall Balls/40 Double Unders

10 Wall Balls/20 Double Unders

Max Effort Ring Muscle Ups With Time Remaining

Performance (RX)

5 Rounds:

15 Wall Balls (20/14)/25 Double Unders

Max Effort CTB Pullups With Time Remaining


4 DB Plank Pulls Per Arm

8 Wall Balls

40 Jump Rope Singles

Cool Down

*KB Calf Smash

*Runner’s Stretch

*Banded Sampson Stretch