Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
2 Rounds:
:20 HS Hold
20 Shoulder Taps
10 Good Mornings
10 Spinal Twists Per Side
10 Heavy Russian KBS
5 DB Strict Press
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
250 M Row
200 M Run
16 KBS (1.5/1.0)
-Rest 6 Minutes Between AMRAP’s
B.: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
30/24 Calorie Bike
20 Jumping Lunges
15 Burpees
