Indian Land CrossFit – WOD


Warm-up (No Measure)

20 PVC Pass Thrus

15 PVC Toe Touch Per Side

10 PVC Around The World Each Way

10 Push Press Empty Bar


A.: Push Press (Build To A 3 Rep Max In 15 Minutes)

Performance: 4X5-6 Reps

Health/Function: 4X6-8 Reps


B.: “Spear” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

300 M Run

8 Burpees

8 Over The Shoulder Ball Slams (50/30)

8 DB Push Press Right (50/30)

8 DB Push Press Left (50/30)

20 Ab Mat Sit Ups

Health/Function Option:

*Scale Weight

*1 Minute Rest After Each Round

Cool Down

*Banded Elbow Opener

*Banded Chest Opener

*LAX Ball Pec Against Cage