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
