Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
EMOM For 9 Minutes:
1st: 3 Grasshoppers Per Leg+3 Yoga Pushups
2nd:10 Pass Thrus+10 Good Mornings PVC
3rd: 3 Sampson Stretches Per Leg+:15 HS Hold
Metcon
A.: Metcon (No Measure)
EMOM For 30 Minutes:
1st: 10-12 DB Push Press
2nd: 10-12 Double DB Stiff Leg Deadlift
3rd: 5-6 DB Renegade Rows
4th: 10-12 DB Goblet Squat
5th: 11/8 Calorie Bike
