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

Endurance 12/07/2018

6
Dec

Endurance 12/07/2018

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

Warm-up

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

Metcon

Retest 4/16/2018

Rest 5 mins between metcons

4 rft med ball wod (Time)

4 rounds for time

20 Med Ball Sit Ups 20/15

200 meter Med Ball Run 20/15

20 Med Ball Squat Clean 20/15

200 meter Med Ball Run 20/15

25 min Cap

Intermediate 15/10 pound ball

Beginner 10/8 pound ball, 100 meter run

4rft med ball wod #2 (Time)

4 Rounds for Time

20 med ball Russian Twists 20/15

200 meter Run

20 med ball squats 20/15

200 meter Run

15 min Cap

Intermediate 15/10 pound ball

Beginner 10/8 pound ball, 100 meter Run

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