10/22/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

5 Ankle Pulses Per Leg

10 Downward Dog Calf Raises

5 Ring Rows @ 40×1 Tempo

10 Bar Kips

5 Grasshoppers Per Leg

125 M Run

Metcon

Metcon (AMRAP – Rounds and Reps)

38 Minute AMRAP:

15 KB Goblet Squats (1.5/1.0)

200 M Run

15 KBS (1.5/1.0)

200 M Run

20 Double Unders (60 Singles)

100 M Run

20 Walking Lunges (10/Leg)

100 M Run

-Rest 2 Minutes Between Rounds-