8/29/2018

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