6/20/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers/Leg

10 Leg Swings Each Direction

10 Cage Hold Hip Push Outs

5 Air Squats @ 30×1

20 Jumping Jacks

Metcon

A.: Metcon (Time)

For TIme:

30 KBS (1.5/1.0)

30 Wall Balls (20/14)

30/25 Calorie BIke

-Rest 4 Minutes-

25 KBS

25 Wall Balls

25/20 Calorie BIke

-Rest 3 Minutes-

20 KBS

20 Wall Balls

20/15 Calorie BIke

-Rest 2 Minutes-

15 KBS

15 Wall Balls

15/10 Calorie Bike