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

Endurance 12/10/2018

9
Dec

Endurance 12/10/2018

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Metcon

Rest 5 minutes after the intervals

Interval Training Bike + Squats (4 Rounds for reps)

Four sets for max reps/calories of:

60 seconds of Assault Bike (for calories)

30 seconds of D-ball Squats (100/80 lbs)

Rest 3 minutes

Push hard on these intervals! Score is total calories and squats each round.

Int. 80/60

Beg 60/50

4 x 800 Run (4 Rounds for time)

4 Rounds for Times

800m Run

Rest 2 mins

Any variance in time from one to the next is a 1 burpee penalty. These need to completed during your “rest” between runs.

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