8/22/2018

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