8/15/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

20 Downward Dog Calf Raises (10/Leg)

10 Ankle Pulses Per Leg

10 Ankle Circles Each Direction

20 Bounding Jumps

10 Grasshoppers (5/Leg)

125 M Run

10 Empty Bar Push Press With 1 Second Pause In Bottom Postion

Metcon

A.: Metcon (Time)

Every Minute On The Minute For 35 Minutes:

1st: 8-10 Push Press (95/65)

2nd: 175-200 M Row

3rd: 30 Double Unders (50 Singles+6 Broad Jumps)

4th: 8-10 Burpees

5th: 8-10 Sumo Deadlift High Pull (95/65)