7/12/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

400 M Bike

15 Standing Calf Raises

15 Lateral Skaters

50 M OH Plate Walk

Metcon

A.: Metcon (Time)

EMOM For 30 Minutes:

1st: 1 Hand OH DB Lunge 10 Reps Left

2nd: 10-12 Box Over Jumps (24/20)

3rd: 350-400 M Air Bike

4th: 1 Hand OH DB Lunge 10 Reps Right

5th: 10-12 Hand Release Pushups

6th: 350-400 M Air Bike