8/23/2018

Indian Land CrossFit – Endurance

Warm Up

Warm-up (No Measure)

200 M Easy Row

100 M Moderate Row

200 M Easy Row

100 M Fast Row

+

8 Single Leg KB Deadlift Right

8 Single Leg KB Deadlift Left

12 Banded/PVC Good Mornings

16 (8/Side) Lying Spinal Twists

8 Empty Bar Pause Deadlifts (2″ Off The Ground For 2 Seconds)

Metcon

A.: Metcon (Time)

5 Rounds:

5 Moderate Deadlifts (75% 1 RM)

10 Bar Facing Burpees

15 Wall Balls (20/14)

500 M Row

-Rest 2 Minutes Between Rounds-