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

Endurance 8/1/2018

31
Jul

Endurance 8/1/2018

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

Warm-up

Warm Up 1000 meter row (No Measure)

Group Stretch after the Row

Metcon

Death by Jumping Lunges (AMRAP – Rounds)

On minute one, perform 1 jumping lunge per leg.

On the next minute, perform 2 per leg.

Continue increasing the reps until you are no longer able to complete the set amount of work into that minute.

If you finish under the time cap hop onto an assault bike and ride at 40-50 rpm to keep the legs warm.

20 minute Cap (if you last this long, you win!!)

Score is highest round you fully completed.

EMOM Assault Bike (AMRAP – Reps)

12 minute EMOM

Mins 0, 1, 2: 15/12 Calories on Assault Bike

Min 3: Rest

Mins 4,5,6: 12/9 Calories on Assault Bike

Min 7: Rest

Mins 8,9,10,11: 10/7 Cal Assault

Score is total number of Calories completed (try to note what minute (if any) that you failed to complete the reps)

Rx+

18/15

15/12

12/9

Intermediate

12/9

10/7

8/6

Beginner

10/7

8/6

6/4

Leave a Reply