8/17/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Slow Row/:30 Moderate Row

:30 Slow Row/:30 Fast Row

+

15 PVC Pass Thrus

12 PVC Good Mornings

9 PVC Toe Taps

6 Inchworm Pushups

9 Bar Kips

12 PVC Good Mornings

15 PVC Pass Thrus

Metcon

A.: Metcon (Weight)

Every 5 Minutes For 30 Minutes:

3 Moderate Deadlifts (70-75%)

10 Pullups (Ring Rows)

3 Moderate Deadlifts (70-75%)

10 DB Strict Press @ 20×1 Tempo (Moderate Weight)

400 M Row