Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
:30 Slow Row
:30 Moderate Row
:30 Fast Row
20 Standing Calf Raises
10 Bar Kips
20 Shoulder Taps
10 Ring Rows
:30 Slow Row
:30 Moderate Row
:30 Fast Row
Warm-up
Warm-up (No Measure)
:30 Slow Row
:30 Moderate Row
:30 Fast Row
20 Standing Calf Raises
10 Bar Kips
20 Shoulder Taps
10 Ring Rows
:30 Slow Row
:30 Moderate Row
:30 Fast Row
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
3X 9 Minute AMRAP:
1000 M Row
15 Push Press (75/55)
30 Burpees
45 Ab Mat Situps
60 Ball Slams (30/20)
75 Double Unders (210 Singles)
*Start Back Where You Left Off
