8/27/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike Easy

1 Minute Bike Moderate

5 Inchworm Pushups

5 Single Arm DB Press Right

5 Single Arm DB Press Left

5 Single Arm DB Row Right

5 Single Arm DB Row Left

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

2000 M Bike

30 DB Push Press (40/25)

30 DB Goblet Squat (40/25)
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

500 M Run

30 DB Hang Clean And Jerk (15 Left/15 Right)

30 Ring Rows