Indian Land CrossFit – WOD


Warm-up (No Measure)

4 Minute Bike (Increase Pace Each Minute)


10 Shoulder CARS Each Direction

10 Banded Pass Thrus

10 Banded Around The Worlds Each Direction

25 Banded Face Pulls

10 Empty Bar Push Press With 1 Second Pause


A.: Push Press (3-2-2-1-1)

*Select Push Press Or Push Jerk

*Leave 1 Rep In Tank Every Set But Final Set Of 2

*Health/Function 4X5-6 Reps

A.: Push Jerk (3-2-2-1-1)


B.: Metcon (No Measure)

Every Minute On The Minute For 16 Minutes:

1st: 7-10 Seated Z-Press OR Kipping HSPU OR Wall Facing HSPU @ 30×1 Tempo

2nd: 25-35 Seconds OH Plate Hold OR Double KB Hold @ 90 Degrees OR HS Walk 50-100 Feet

3rd: 6-8 Reps Cone Shuttle Sprints; 1 Rep = 50 Feet (25 Feet Down, 25 Feet Back)

4th: Rest

Cool Down

*LAX Ball Pec Minor

*Banded Shoulder Distraction

*Lying Shoulder Rotation