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

Endurance 2/12/2018

11
Feb

Endurance 2/12/2018

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

EMOM30 Run, CalA, WB (30 Rounds for reps)

30 minute EMOM

min 1: 200m Run

min 2: 17/14 Cal Assault Bike

min 3: 15 Wallballs 20/15

Try to keep consistent each minute (around 45 seconds of work).

If you finish at :55+ take the next minute to rest (skip over that movement).

If you consistently are close to the minute mark, reduce reps.

Intermediate

min 1: 100m Run

min 2: 15/12 Cal Assault

min 3: 15 Wallballs 15/10

Beginner

min 1: 200m Row

min 2: 12/10 Cal Assault

min 3: 12 Wallballs 15/10

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