Indian Land CrossFit – WOD
Warm-up
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-
Metcon
A.: Runyan (AMRAP – Rounds and Reps)
“Runyan”
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
