Indian Land CrossFit – WOD


Warm-up (No Measure)

General Warm Up:

Down+Back The Following:

Knee To Chest Hold

Hip Circles

Sampson Lunge


Power Skips

Karaoke Shuffle

Specific Warm Up:


5 Wall Ball Squats (No Toss)

10 Deadlifts (Light Weight 1st Set; Heavier 2nd Set)

20 Lateral BB Hops

5 Reps Practice Partner Ab Mat Situps W/ Ball


A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests; Except On Ab Mat Situps)

3 Rounds:

2 Minute Max Effort Reps Deadlifts (155/105)

2 Minute Max Effort Reps Lateral BB Burpees

2 Minute Max Effort Reps Wall Balls (20/14)

2 Minute Max Effort Reps Ab Mat Situps Toss To Partner W/ Med Ball

-Rest 1 Minute Between Rounds-

Cool Down

*BB Quad Smash

*Elephant Toe Hold

*LAX Ball Anterior Deltoid