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

Endurance 10/26/2018

25
Oct

Endurance 10/26/2018

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

Warm-up

Metcon

Rest 3 minutes between metcons

Running Warm Up (No Measure)

20 Calories Assault

Then 2 Rounds

25 feet of each:

Toy Soldiers

High Knees

Side Shuttle (each direction)

Grapevine (Karaoke)(each direction)

Backwards Run

EOMOM 30 Sprints (15 Rounds for reps)

Every other minute for 30 minutes

200m Sprint

Every second (+ or -) is a 1 burpee penalty.

Burpees need to be completed before next round!

Score is burpees completed each round.

Scaled

250m Sprint on Rower with same penalty

Tabata Dubs + Plank (8 Rounds for reps)

4 minute tabata

20 seconds of work 10 seconds rest

Double Unders

Plank Hold

Alternate between each movement for the 4 minutes

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