Endure – Sun, Jan 21

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