St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Endurance 7/02/2018

1
Jul

Endurance 7/02/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Aerobic Capacity

Endurance 7/2/18 Row (No Measure)

PART A:

5 Sets of: (no rest between sets)

2 Min Row fast Pace (Goal over 500m)

30 secs slow pace

THEN REST 3 MINUTES BETWEEN A&B

PART B:

5 Sets of: (no rest between sets)

1 Min Sprint (Goal over 250m)

30 Secs slow pace
Slow/easy = below your average pull. Intentionally lower than you would want to go.

Moderate = average pace

Fast: Above average pace

Sprint: maximal effort based off of time duration.

Courtesy of Chris Hinshaw.

Metcon

Rest 5 Minutes then…

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Rx = two foot hop back and forth.

Intermediate: No target

Scaled: Step back and up

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