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
