Indian Land CrossFit – WOD


Warm-up (No Measure)

General Warm Up:

3 Minute Bike Or Row

15 Good Mornings

10 Spinal Twists Per Side

10 Glute Bridges

5 Single Leg Bird Feeders Per Leg


Specific Warm Up:

3 Rounds:

5 Deadlifts (Increase Weight Each Round)

5 Burpees Of Half Burpees

5 Jumping Or Kipping Or Strict Chinups

-Rest 1 Minute-


A.: Runyan (AMRAP – Rounds and Reps)


24 Minute AMRAP:

21 Burpees Over Barbell

7 Deadlifts @ 1.5x Bodyweight

10 Pullups

Cool Down

*Olympic Wall Squat

*Spinal Twist Hold

*Foam Roll Back For 3 Minutes