Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
1:00 Bike 60%
:45 Bike 70%
:30 Bike 80%
:15 Bike 90%
+
10 PVC Good Mornings
10 PVC Toe Taps
15 KB DL
15 Russian KBS
+
3 Deadlifts @ 35%
3 Deadlifts @ 45%
3 Deadlifts @ 55%
Metcon
A.: Metcon (Time)
3 Rounds:
10 Deadlifts @ 65-70% 1RM
20 Ball Slams (30/20)
30 Box Step Ups (20/16″)
40/30 Calorie Bike
-Rest 3 Minutes Between Rounds-
