Indian Land CrossFit – WOD


Warm-up (No Measure)

400 M Row (Increase Pace Each 100 M)


10 DB Halos Each Way

10 DB Strict Press Per Arm

20 Arm Circles (Increasing)

10 Alternating Shoulder Raises

10 Empty Bar Push Press


A.: Push Press (Build To A 1 RM In 15 Minutes)


4X4-5 Reps

A.: Push Jerk (Build To A 1 Rep Max In 15 Minutes)


B.: Metcon (Time)


5 Rounds:

200 M Row

8 Push Press Unbroken

8 Jumping Or Banded Pullups

Performance (RX)

5 Rope Climb Buy In Then (SUB=25 Ring Rows)

3 Rounds:

12 Push Press (95/65)

250 M Row

12 Pullups

250 M Row

Competition/Sport (RX+)

12 Bar Muscle Up Buy In:


4-3-2-1 Rope Climbs

6-9-12-15 Push Press (135/95)

1000 M Buy Out

*Time CAP 16 Minutes

At Home WOD

HOME: Metcon (Time)


200 M Run

10 Push Press (BB) Or Single Arm DB/KB

10 DB Plank Pulls Per Arm

20 Lateral Skaters (10/Side)

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula With OH Reach

*LAX Ball Lat

*Bully Stretch