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)
