Indian Land CrossFit – WOD


Warm-up (No Measure)


Knee To Chest

Hip Circles

Sampson Lunge

Power Skips

Butt Kicks

Karaoke Shuffle


2 Rounds:

150 M Run

10 Bar Kips

8 Ring Rows Or 6 Dead Hang Pullups

6 Wall Squats


A.: Metcon (AMRAP – Rounds and Reps)

5X4 Minute AMRAP’s/Rest 2 Minutes Between Efforts

*Pick Up Where You Left Off*


300 M Run/18 Ab Mat Situps/15 Ball Slams/12 Banded Or Jumping Pullups

Performance (RX)

400 M Run/18 Toes 2 Rings/18 Ball Slams (30/20)/4 Rope Climbs

Competition/Sport (RX+)

8 Rope Climbs/500 M Run/24 Toes 2 Bar/24 Ball Slams (50/30)

Cool Down

*LAX Ball/Foam Roll LATS

*Pigeon Hold

*Banded Shoulder Sink Hold