Endurance October 25th, 27th, 29th

Monday October 25th:

Warm up – 100’ walking lunge + 10 burpees + 10 inch worms

1 . 3 rounds For time
25 cal row
20 kettlebell swings
200 m run
25 air squats

2 . 10:00 amrap
100’ sled drag
10 burpees
10 cal row

3 . 3 sets
15 each single leg Glute bridge
15 Db bench press

Wednesday October 27th:

Warm up
20 air squats + 20 cal row + 10 squats + 10 calorie row

1 . For time
24-18-12-6
Bike calories
D ball over shoulder
Box step overs / box jumps

2 . Every 3:00 x 5 (15:00)
10 cal row
10 wall ball
10 cal row
5 burpees

3 . 2 sets
20 v ups
20 push ups

Friday October 29th:

Warm up
2:00 row + 200 m run + 10 inch worms

1 . 15:00 amrap
100’ sled push
20 cal row
20 sit ups

Rest 5:00

12:00 amrap
100’ sled push
200 m run
10 burpee box jump overs

Rest 5:00

7:00 amrap
7 cal row
7 KB goblet squats
7 burpee to target

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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