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

Endurance 7/11/2018

10
Jul

Endurance 7/11/2018

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

Warm-up

Warm-Up Endurance (No Measure)

2 Rounds

10 Sampson Stretch

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Aerobic Capacity

Endurance 7/10/2018 (No Measure)

PART A:

5 Sets of: (no rest between sets)

2 Min Bike fast Pace (Goal over 1.2miles)

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 .6 miles)

30 Secs slow pace
Slow/easy = below your average speed. 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

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time cap: 8 minutes

Intermediate: 15/10#

Beginner: 100 wallballs 10/6#

Very aggressive time cap. If attempting 150 wallballs, need to be averaging at least 19 wallballs a minutes.

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