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Endurance 4/12/2017

11
Apr

Endurance 4/12/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up Mummy walk Shuttle run Heisman (No Measure)

2 Rounds

1min of Shuttle Run

30sec Jump Jacks

30sec Heisman

30sec Butt Kicks

30sec High Knees

30sec Mummy Kicks

Endurance

30EMOM Sprint,HSPU,CalAssault (30 Rounds for reps)

30 Min EMOM

Min 1: 200 Meter Sprint

Min 2: 10 HSPU

Min 3: 10/7 Cal Assault Bike

Intermediate:

Min 1: 100 Meter Sprint

Min 2: 10 Seated DB Press 35/20

Min 3: 7/5 Cal Assault Bike

Beginner:

Min 1: 200 Meter Sprint on Rower

Min 2: 10 Seated DB Presses 20/15

Min 3: 5 Cal Assault Bike