6/27/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Ring Rows

5 Pike Pushups

5 Grasshoppers Per Leg

10 Scap Pulls

5 Tempo Air Squats @ 24X1

5 Yoga Pushups

10 Shoulder Taps Per Arm

:20 Dead Hang Hold

Metcon

A.: Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Max Effort Wall Balls (20/14)

1 Minute Max Effort DB Renegade Rows

1 Minute Max Effort Row Calories

1 Minute Max Effort Burpees

1 Minute Max Effort Walking Lunges

1 Minute Max Effort Row Calories

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball Pec