Endurance 200109

Morrisville Community CrossFit – Endurance

Pre WOD

Warm-up (No Measure)

400m Run, then:

3 Rounds of:

10 Air Squats

10 Supermans/Back Extensions

10 Alternating Box Step-Ups

Metcon

Get a Partner! Rest 4 Minutes between each MetCon.

Metcon (Time)

10 down to 1 reps of:

Calories AirBike

Back Squats (Light)

Box Jumps (24/20)
Alternate exercises between partners.

Metcon (AMRAP – Reps)

AMRAP in 10 Minutes of:

Partner 1: 30s of Thrusters and 30s of Double Unders

Partner 2: 30s Plank and 30s Rest

Switch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

800m Run Together, Then:

9 American Kettlebell Swings

6 Burpees

3 Pull-Ups
Alternate exercises between partners.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

800m Run Together, Then:

9 American Kettlebell Swings

6 Burpees

3 Pull-Ups
Alternate exercises between partners.

Posted in WOD