Crescent City Crossfit – Endure
Warm Up
8 Min AMRAP or 3 Rounds:
100 M Run
8/6 Cal Bike
10 Air Squats
6 Walking Lunges
Head Space (Time)
500 Box Step Ups For Time (24″/20″)
Every 5:00 including Minute 0:00 until 500 reps completed perform:
1. 300 Meter Run
2. 15 Burpees
3. 25/20 Cal Bike
4. 40 Walking Lunges
*Can use weight vest*
Goal = Sub 38 Min
Time Cap= 45 Min
– Start with Run at Min 0:00 then perform the Burpees at 5:00, Bike at 10:00..etc
.
.
Scaling Options
Level 1: 200 Box Step Ups, 200 Meter Run, 15 No Push Ups or Box Burpees, 20/15 Cal Bike, 30 Walking Lunges or Lunge in Place
Level 2: 300 Box Step Ups
Level 3: 400 Box Step Ups
Level 4: Complete workout as written
