7/17/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Ankle Circles Each Direction

5 Side Lunges

10 Standing Calf Raises

5 Power Jumps

10 Russian KBS

100 M Easy Row

100 M Moderate Row

100 M Fast Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAPX3; Rest 4 Minutes Between AMRAPs:

250 M Row

200 M Run

21 Ab Mat Situps

18 KBS (1.5/1.0)

15 Box Jumps (20/16)

*Start Back Where You Left Off*