Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
25 PVC Good Mornings
20 PVC Standing Twist
15 PVC Toe Taps
10 PVC Around The Worlds Each Direction
5 PVC OH Sampson Stretch Per Leg
+
2X:
5 Empty Bar High Hang Pulls
5 Empty Bar Front Squats
5 Empty Bar Press
5 Empty Bar Romanian Deadlifts
Metcon
A.: Metcon (Weight)
EMOM For 8 Minutes:
4 Moderately Heavy Deadlifts
B.: Metcon (Time)
For Time:
20 Burpees
40/32 Calorie Row
20 Thrusters (75/55)
40/32 Calorie Row
20 Pullups (Ring Rows)
40/32 Calorie Row
