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-
