Endurance December 13th, 15th, 17th

Monday December 13th:

Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row

4 rounds each for time / rest 2:00 between
15 calorie row
15 sit ups
12 calorie row
12 burpees

3:00 on 1:00 off x 4
250 m row / 200 m run
10 box jumps
Max kettlebell swings in remaining time

Accessory
3 sets
12-15 v ups
12-15 push-ups

Wednesday December 15th:

Warm up – 400 m row + Frankenstein kicks 50’ + A and B skips 50’ + 8 inch worms

15 rounds for time
3 burpee box jump overs
6 d ball over shoulder
9 cal row or 7 cal bike

Accessory
3 sets
12-15 db bench
12-15 db French press

Friday December 17th:

Warm up- 100’ walking lunge + 200 m row + 30 jump squats

5 rounds each (you go I go)
8 cal ski
6 burpees

2 rounds for time
30 cal row
30 walking lunges
20 cal bike
20 wall balls

Amrap 4:00
300 m run
Max box jump overs

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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