8/1/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

5 DB Push Press W/ 2 Sec Pause In Dip Position

5 DB Row Single Arm Left

5 DB Row Single Arm Right

5 DB Halos Each Direction

5 Yoga Pushups

10 Bar Kips

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

400 M Run

18 Wallballs (20/14)

12 Burpees

9 Pullups (Ring Rows)