St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Endurance 2/16/2018

15
Feb

Endurance 2/16/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

400 meter inch worms (No Measure)

3 rounds

400 meter run

10 inch worms

10 wind mills (5 each leg)

Metcon

100 calories on Assault bike (Time)

3RFR Tabatta Dubs, Push, KBS (3 Rounds for reps)

3 Rounds for Reps

Tabatta (20 seconds work 10 seconds rest)(1 minute per movement)

Double Unders or Single Unders

Push Ups

American KB Swings (athlete chooses weight, write weight in comment section)

Score is total number of reps completed for each separate movement (1 total rep score per movement)

100 calories on Rower (Time)

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