7/20/2018

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