Crescent City Crossfit – Endure
Warm up
1 Round:
1:00 On/15 Sec Off
-Single Unders
-Up Downs
-Inchworms
-Machine
2 Rounds:
30 Sec on/15 Sec off
-Lateral hops or Cossacks
-Air Squats
-Boot Strappers
-Machine (Sprint)
Run it Back (AMRAP – Rounds)
45 Minute AMRAP:
50-40-30-20-10 Cal Ski or Row
10-20-30-40-50 Cal Bike
6 Shuttle Runs after each round
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Scaled Workout Option:
40-30-20-10-5 Cal Ski or Row
5-10-20-30-40 Cal Bike
*Walk the Shuttle Runs at face pace if needed
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1 Round = Cal Ski/Row + Cal Bike + Shuttle Runs
