10/3/2018

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-