10/5/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers Per Leg

10 Scap Pulls

15 Bounding Jumps

10 Bar Kips

5 Alternating Cobra/Child’s Pose

10 1 Legged Standing Calf Raise

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP/Rest 4 Minutes

8 Minute AMRAP/Rest 3 Minutes

6 Minute AMRAP/Rest 2 Minutes

4 Minute AMRAP:

*Start Back Where You Left Off

400 M Run

50 Double Unders (100 SIngles)

5 DB Renegade Rows (40/25)

200 M Run

15 Ring Rows

10 DB Thrusters (40/25)