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
