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Endurance 5/5/2017

4
May

Endurance 5/5/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm up 8 minute emom (No Measure)

1-40 jumping jacks

2-20 air squats

3-20 pass throughs

4-20 toe touches

5-20 spiderman push ups

6-20 mountain climbers

7-45 second cobra stretch

8-45 second downward dog

Endurance

5 Mile Assault Bike (Time)

For Time

5 miles on Assault Bike

Every 0.5 miles complete:

10 Burpees

10 Dips

10 Pull Ups

Intermediate

4 miles on Assault Bike

Every 0.5 miles complete

10 Burpees

10 Banded or Stationary Dips

10 Jumping Pull Ups

Beginner

3 miles on Assault Bike

Every 0.5 miles complete

10 Box Burpees

10 Box Dips

10 Ring Rows