Crescent City Crossfit – Endure
Warm Up
Rowing Technique Drills:
8 Strokes Arms Only (Legs Extended)
8 Strokes Arms and Hips (Legs Extended)
8 Strokes Legs Only
8 Strokes Legs and Hips (No Arms)
–Into 1 Min Full Row
8 PVC Pass Throughs
8 PVC Around the Worlds
8 PVC Kang Squats
8 PVC Lunges (Back Rack)
8 Calf Raises (Use PVC for Balance)
Metcon
45min TIME CAP
Heat Index (Time)
5 Rounds:
700/500m Row or Ski
30 DB Lunges
400m Run
30 DB Alt Hang Clean and Jerk
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Choose An Appropriate Weight on DB
Scale Run as Needed or Scale to Bike (2:1)
