Crescent City Crossfit – Endure
Warm up
3’ Bike
3’ Row
Dynamic Stretches
Metcon (AMRAP – Rounds and Reps)
3 Rounds:
3 Minutes of Work:
Buy In: 250/200m Row
Then, AMRAP
6 Slam Balls
8 DB Plank Pull-across
10 Alt. SA DB C&J
*Pick up where you left off
-1 Min Rest –
Metcon (AMRAP – Rounds and Reps)
3 Minutes of Work:
Buy In: 12/9 Cal Bike
Then, AMRAP
6 Burpee to Target (Pull-up bar)
8 Hanging Knee Raises
10 Alt. SA DB BO Row
*Pick up where you left off
-1 Min Rest –
Plank Series (No Measure)
2 Rounds:
20 Sec Work/10 Sec Rest
Reverse Plank
Side Plank Hip Dips (L)
Side Plank Hip Dips (R)
