7/16/2018

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