11/12/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Down+Back:

Inchworms

Standing Toe Walks

Knee To Chest

Power Skips

Duck Walks

+

10 Ankle Circles Each Direction

15 Air Squats

20 Jumping Jacks

200 M Run

Metcon

A.: Crain (Time)

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts, 135#

50-Yard Sprint

34 Box Jumps, 24″

50-Yard Sprint

34 Clean and Jerks, 95#

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots, 20#

50-Yard Sprint

34 Pull-ups

50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here