6/5/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

12 Russian KBS

10 Light Pulls On Rower

8 Medium Pulls On Rower

6 Hard Pulls On Rower

4 1/2 Burpees

:20 Plank Hold

Metcon

A.: Metcon (Time)

4 Rounds:

1 Minute Max Effort Burpees

2 Minute Max Effort Calorie Bike

1 Minute Max Effort KBS (1.5/1.0)

2 Minute Max Effort Calorie Rower

-Rest 1 Minute Between Rounds-

Cool Down

*LAX Ball To Tricep

*Foam Roll Mid Back

*LAX Ball To Scapula