8/13/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

10 Internal Hip Circles

10 External Hip Circles

3 Sampson Lunges Per Leg

10 Multi Direction Leg Swings

10 Air Squats @ 21×1 Tempo

3 Hard Pulls On Rower/6 Moderate/9 Easy

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X7 Minute AMRAP’s:

500 M Row

18 Wall Balls (20/14)

18 Calorie Bike

18 Alternating DB Snatch (40/25)

*Rest 3 Minutes Between AMRAP’s

*Restart Where You Left Off