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Endurance 3/15/2017

14
Mar

Endurance 3/15/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up 2R 10×4 TS,BK,HK,BBJ (No Measure)

2 Rounds

10 Toy Soldiers

10 Butt Kickers

10 High Knees

10 Burpee Broad Jump

Metcon

10Amrap RR,Push,AS (AMRAP – Rounds and Reps)

10 min Amrap

5 Ring Rows

10 Push Ups

15 Air Squats

Scaled:

5 Ring Rows

10 Push Ups to a box

15 Air Squats

Rest 3 mins Then:

10Amrap Pull,Dip,GS (AMRAP – Rounds and Reps)

10 min Amrap

5 Pull Ups

10 Ring Dips

15 Goblet Squats 35/26

Scaled

5 Jumping Pull Ups

10 Banded Dips

15 Goblet Squats 26/18

Rest 3 minutes Then

10Amrap AB,DBP,Row (AMRAP – Rounds and Reps)

10 minute Amrap

5 Cal Assault Bike

10 Seated DB Press 35/20

15 Cal Row

Scaled

Seated DB Press 20/10