5/22/2019

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