Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
2X:
5 DB Push Press W/ 1 Second Pause In Dip
5 DB Row
7 Calorie Row
9 Ring Rows
9 Shoulder Taps Per Arm
Metcon
A.: Metcon (AMRAP – Reps)
4 Rounds:
1 Minute 100 M Run+Max Effort HR Pushups
1 Minute Max Effort Calorie Row
1 Minute Max Effort KBS (Rx=1.5/1.0)
1 Minute Max Effort Burpees
1 Minute Max Effort Calorie Row
1 Minute 100 M Run+Max Effort Pullups
-Rest 2 Minutes Between Rounds-
