9/14/18

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