Indian Land CrossFit – Open Gym


Warm-up (No Measure)

5 Minute Bike (Alternate Paces Between 65% and 85% every :30)


15 Banded Good Mornings

10 Banded Pass Thrus

10 Banded Around The World’s Each Way

10 Banded Sampson Lunges (5/Leg)

10 Light DB Push Press


A.: Metcon (AMRAP – Rounds and Reps)

3X6 Minute AMRAP/Rest 4 Minutes Between AMRAP’s

*Pick Up Where You Left Off


50 Feet Bear Crawl/10 Ball Slams/550 M Bike/10 Double DB Push Press

Performance (RX)

3 Wall Walks/12 Ball Slams (30/20)/10 Double DB Push Press (50/35)/650 M Bike

Competition/Sport (RX+)

50 Feet Handstand Walk/8 Over The Shoulder Ball Slams (100/75)/750 M Bike/8 DB Hang Clean And Jerk Per Arm (65/40)

Cool Down

*Banded Hamstring Distraction

*Foam Roll Quads

*Pigeon Hold