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
