6/6/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Tabata (:20 On/:10)

4 Rounds @ Each Movement:

Box Step Ups

Shoulder Taps

Light Weighted Plate Squats

Hand Stand Hold

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds:

:40 Max Effort DB OH Walking Lunges (35/20)/Rest :20

:20 Max Effort Calorie Bike/Rest :40

:40 Max Effort Box Jumps (20/16″)/Rest :20

:20 Max Effort Calorie Bike/Rest :40

Cool Down

*Couch Stretch

*Butterfly

*Pigeon