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Endurance 5/8/2017

7
May

Endurance 5/8/2017

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

15RFT 200mRun (15 Rounds for time)

15 Rounds for Times

200 meter Run

KB Swings 53/35

Rx+ 70/53

Intermediate 35/26

Beginner 26/18

Rest 1 min between rounds

For every second you are off (above or below) from the previous 200 there will be a 1 KB swing penalty.

Accumulate each round for the total number of swings to do at the end of the 15 rounds.

Practice consistency and accurate pace times,