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Endurance 5/12/2017

11
May

Endurance 5/12/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Metcon

Chipper KB StepUps, V-ups, CalR, HRPU, WL, HSPU, PS, Burp, Pull, WWUs (Time)

For Time

100 Box Jumps 24/20

90 V-Ups

80 Cal Row

70 Hand Release Push Ups

60 Walking Lunges

50 Hand Stand Push Ups

40 Pistol Squats

30 Burpees

20 Pull Ups

10 Wall Walk Ups

25 Double Unders between each movement

Intermediate:

100 Box Jumps 20/16

90 V-Ups

80 Cal Row

70 Hand Release Push Ups

60 Walking Lunges

50 Seated DB Press 35/20

40 Box Pistol Squats

30 Burpees

20 Jumping Pull Ups

10 Wall Walk Ups

15 Double Unders Attempts between each movement

100 Box Step ups 24/20

90 V-Ups

80 Cal Row

70 Box Push Ups

60 Walking Lunges

50 DB Push Press 20/12

40 Box Pistol Squats

30 Burpees

20 Pull Ups

10 Wall Walk Ups

50 Single Unders between each movement