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

Endurance 10/24/2018

23
Oct

Endurance 10/24/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Rest 5 mins between Metcons

Buy I/O Run 4RFT Bj + Row (Time)

For Time

Buy In:

800 meter Run

Then 4 RFT:

15 Box Jumps 24/20

300 meter Row

45 Ab mat Sit Ups

Buy Out:

800 meter Run

30 min Time Cap

Intermediate

Buy In/Out:

600 meter Run

4 RFT

BJ 20/16

Beginner

Buy In/out:

1 mile Bike

4 RFT

15 Box Step Ups 20/16

250 meter Row

35 Abmat Sit Ups

1000m Row (Time)

Max Effort 1000m Row

Leave a Reply