Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Single Leg KB Deadlift Per Leg
5 KB Halos
10 Wide Stance Good Mornings
10 Alternating Cobra/Child’s Pose
15 Bar Kips
15 Scap Pulls
10 Rings Rows
10 Half Burpees
5 Power Jumps
5 Inchworm Pushups
+
Deadlift Warm Up
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
“Runyan”
24 Minute AMRAP:
21 Burpees Over Bar
7 Deadlifts (1.5X Bodyweight)
10 Pullups
