6/13/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

5 Yoga Pushups

10 Shoulder Taps

15 Downward Dog Calf Raises

30 Jumping Jacks

10 M Sideways Bear Crawl

5 Single Arm DB Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7 DB Renegade Rows (40/25)

35 Double Unders (70 Singles+7 Broad Jumps)
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

15 Ring Rows

15 DB Push Press (40/25)

30 Double Unders (60 Singles+6 Broads Jumps)
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

1 Building Loop Run

10 DB Renegade Rows

15 DB Push Press

20 Ring Rows

30 Double Unders (60 Singles+6 Broad Jumps)

Max Effort V-Ups W/ Anytime Remaining