6/4/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Deadhang Hold

5 Grasshoppers/Leg

10 Scap Pulls

5 Bar Kips

5 KB High Pulls Left

5 KB High Pulls Right

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 Minute AMRAP:

40 Air Squats

400 M Run

30 DB Power Snatch (15 Left/15 Right) (40/25)

400 M Run

20 Pullups (40 Jumping Pullups)

400 M Run

Cool Down

*Downward Calf Raise Hold 30 Seconds Per Side

*Banded Lat Distraction

*Shoulder Against Wall Hold