Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
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
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
5X4 Minute AMRAP’s/Rest 2 Minutes Between Efforts
*Pick Up Where You Left Off*
Health/Function
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
