11/22/16 – Endurance Class

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RANT

Last chance to come to Endurance Class for the week due to Thanksgiving on Thursday – get it in!

CrossFit Performance

Assault Bike Intervals

1 Mile for Time

2:1 Rest

0.7 Miles for Time

1:1 Rest

0.5 Miles for Time

Rest 5:00

Then…

4 Rounds for Time

15 Box Jumps

15 Knees to Elbows

CrossFit Fundamentals

AMRAP 5

8 Lunges (each leg)

10 KB Swings

100m Run

Rest 5:00

x3

Strength

A. Deadlift – heavy 3 in 10 minutes

B. Deadlift @85% of A – 3xME-1, rest 2:00

C. Back Rack Split Squats – 4×5 each leg, rest 1:30

D. Upside Down KB Walks – 3×50′ each arm

Endurance

Muscle Tendon Elasticity

8 – 10 x100m Run, walk recovery