11/6/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

20 Buttkicks

125 M Run

300 M Bike

125 M Run

100 Feet Power Skips

10 Power Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

20 KBS (1.5/1.0)

20 Box Step Ups (20/16)

1000 M Bike
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

30 Ab Mat Situps

15 Hand Release Pushups

1000 M Bike
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

9 Minute AMRAP:

50 Step Ups

40 Ab Mat Situps

30 KBS

20 Hand Release Pushups

5 Wall Walks

Max Effort Calorie Bike WIth Time Remaining