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

Endurance 1/3/2018

2
Jan

Endurance 1/3/2018

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

Warm-up

Warm-Up Endurance (No Measure)

3 Rounds

10 Cal Assault/Row/Ski

10 Sampson Stretch

10 Heisman

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

4RFT Sled, Lateral Hops, Sit Ups (4 Rounds for time)

4 Rounds for Times

400 meter Sled Pull 3- 45s/2-45s

30 Lateral Hops 20/16

20 GHD Sit ups

2 minute rest between rounds

Lateral Hops will use a PVC on a box with a plate on top. You will laterally jump over the extended piece of pvc (if you run out of 20 or 16″ boxes, stack plates)

Intermediate:

2 – 45s/1-45

30 Abmat Sit Ups

Beginner

1-45/1-25

30 lateral step overs 20/16

20 Abmat Sit Ups

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