Indian Land CrossFit – Endurance
Warm-up
Warm-up (No Measure)
2x:
10 Bar Kips
10 Scap Pulls
5 Ring Rows @ 30×1 Tempo
5 Yoga Pushups
10 Shoulder Pulses Per Arm
2 Negative Pullups (as slow as possible)
+
2x:
5 Empty Bar Paused Push Presses
*Pause 2 Seconds In Dip Position
5 Empty Bar Push Press
A.: Metcon (Time)
10 Rounds:
5 Pullups (Ring Rows/Banded/Jumping Pullups)
7 Push Press (95/65)
9 KBS (1.5/1.0)
250 M Row
