Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
1 Minute AMRAP/Rest 1 Minute
100 M Run
Max Effort Pushups W/ Time Remaining
2 Minute AMRAP/Rest 1 Minute
200 M Run
Max Effort Burpees W/ Time Remaining
3 Minute AMRAP/Rest 2 Minutes
300 M Run
Max Effort Wall Balls W/ Time Remaining
4 Minute AMRAP/Rest 2 Minutes
400 M Run
Max Effort Double Unders W/ Time Remaining
5 Minute AMRAP/Rest 3 Minutes
500 M Run
Max Effort KBS (1.5/1.0) W/ Time Remaining
6 Minute AMRAP:
600 M Run
10 Push Ups
15 Burpees
20 Wall Balls
25 Double Unders
30 KBS
Cool Down
*Foam Roll Quads
*Banded Ankle Distraction
*Olympic Wall Squat
