Endurance November 1st, 3rd, 5th

Monday


Warm up – 2 rounds
10 cal row
10 squat jumps
5 burpees

For time:
50 calorie row
400 m run
30 calorie bike
20 burpee box jump overs
10 heavy D ball over the shoulder

3:00 on 1:00 off x 3 sets
200 m run with medicine ball
Max reps of wall balls

3 sets
12 DB bench press
20 glute bridges

Wednesday


Warm up
100’ walking lunges
10 inch worms
10 no push up burpees

15:00 AMRAP
10 D ball clean to press over pull up bar
10 burpee to target (same pull up bar)
250 m row

Rest 5:00

15:00 AMRAP
20 DB snatch
15 box jumps
250 m row

3 sets
10-15 hanging knee raises
:30 each side planks

Friday


Warm up
1000 m row
100’ walking lunge
10 no push up burpees

10:00 AMRAP
300 m row
20 med ball step ups (10 each leg)
10 burpees

Rest 4:00

10:00 AMRAP
100’ overhead walking lunges with plate
15 ground to overhead with same plate
10 cal row

Rest 4:00

10:00 AMRAP
20 kettlebell swings
10 burpee box jump overs
8 calorie echo bike

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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