11/18/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP; Rest 4 Minutes Between AMRAP’s

4 DB Renegade Rows (40/25)

7 KBS (1.5/1.0)

10 Air Squats

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP; Rest 4 Minutes Between AMRAP’s

12 Ab Mat Situps

125 M Run

25 Double Unders (50 Singles+10 DB Hops)

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP; Rest 4 Minutes Between AMRAP’s

4 DB Renegade Rows (40/25)

7 KBS (1.5/1.0)

10 Air Squats

D.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP; Rest 4 Minutes Between AMRAP’s

12 Ab Mat Situps

125 M Run

25 Double Unders (50 Singles+10 DB Hops)