10/16/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP/4 Minute Rest Between Each AMRAP

300 M Run

12 KB Goblet Squats (1.5/1.0)

21 KBS (1.5/1.0)

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

15 Ball Slams (30/20)

30 Burpees

60 Ab Mat Situps

C.: Metcon (AMRAP – Reps)

9 Minute AMRAP:

As Many Calories As Possible In 9 Minutes

*Every Minute Get Off Bike And Perform 1 Wall Walk