6/26/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3 Rounds:

150 M Row

15 Bounding Jumps

10 Downward Dog Calf Raises Per Leg

5 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

300 M Row

25 Double Unders (10 Box Jumps)

10 Ring Rows
-Rest 4 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Med Ball Cleans (20/14)

15 Med Ball Ab Mat Situp Tosses

20 Calorie Bike

Cool Down

*KB Calf Smash

*Pigeon

*Grasshopper Hold