9/4/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

200 M Row 65%

200 M Row 75%

200 M Row 85%

+

5 Grasshoppers Per Leg

10 Plated Air Squats

15 Alternate Elephant Toe Taps

20 Mountain Climbers Total

15 Hip Circles (Internal+External)

10 Wall Squats

5 Walking Lunges/Leg

Metcon

A.: Metcon (Time)

3 Rounds:

1 Minute Max Effort Walking Lunges

2 Minute Max Effort Calorie Row

1 Minute DB Goblet Squat (40/25)

2 Minute Max Effort Calorie Bike

-Rest 2 Minutes-