Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Bike Slow
:30 Bike Moderate
:30 Bike Fast
:15 Handstand/Plank Hold
:15 Bar Hang Hold
5 Pike Pushups
10 Scap Pulls
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
3X8 Minute AMRAP’s: Rest 4 Minutes Between Efforts
1200 M Bike
16 DB Snatches (8/Arm)(40/25)
12 Ring Rows
8 Hand Release Pushups
4 Wall Walks
*Restart Where You Stopped At
