Endurance October 18th, 20th, 22nd

Monday October 18th:

Warm up:
2:00 bike + 20 jumping lunges + 20 slam balls

1 . For time:
50 cal row
3 rounds of:
8 burpee box jump overs
8 wall balls
8 sit ups
35 cal row
2 rounds of:
10 burpee box jump overs
10 wall balls
10 sit ups
20 cal row
1 round of:
15 burpee box jump overs
15 wall balls
15 sit ups

2 . 3 sets:
12-15 DB bench press
12-15 back raises on 45 degree hyper
:30-1:00 plank

Wednesday October 20th:

Warm up:
200 m run + 20 box step ups + 10 burpees + 10 v ups

1 . 12:00 AMRAP
100’ sled drag heavy
10 D Ball over the shoulder
250 m row

2 . For time:
40-30-20-10
Cal row
Medicine ball lunges
Run 200 m after each round

3 . 3 sets:
10 each leg Bulgarian split squats
12 DB incline bench press
12 v ups

Friday October 22nd:

Warm up:
100’ walking lunge + 10 burpees + 2:00 bike

1 . 20:00 AMRAP
20 cal row
20 kettlebell swings
20 slam balls

Rest 5:00

10:00 AMRAP
15 cal row
15 sit ups
15 d ball squats

Rest 5:00

400 m run for time.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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