ENDURANCE CROSSFIT

WARM UP

-4’ Row

-4’ Bike or Run

-Dynamic Stretches

METCON

4’/2’x 6 :(Alternate between circuits A & B)

A) Row 300/250m

Then, AMRAP

-12 Sit ups

-9 KB Dead lift high pull

-6 Box Jumps

B) Bike or Run 800/750m

Then, AMRAP

12 DB Plank Rows (6e)

9 Push-ups

6 Sit-throughs