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CrossFit Golden Endurance: Thursday 9.8.16

7
Sep

CrossFit Golden Endurance: Thursday 9.8.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30 (at CFG)
CFEAssaultBike
A little Assualt Bike action during an Endurance class!
Warm-Up
Ankle Rolls
10 Kips on Rig/Ring Rows/Pull-Ups*
1 minute Jump Rope
10 Scorpions
45 minute Jump Rope
10 Burpees
30 minute Jump Rope
10 Plow-to-Straddle**
15 minute Jump Rope
10 Squats
*Whatever YOU need to do to get ready for pull-ups
**Seated, go from wide-legged forward fold to feet over back of your head)
 
WOD
Murph-ish
400m Run*
30 Squats
20 Push Ups
10 Pull Ups
400m Run
30 Squats
20 Push Ups
10 Pull Ups
400m Run
30 Squats
20 Push Ups
10 Pull Ups
400m Run
30 Squats
20 Push Ups
10 Pull Ups
*If you did the track WOD on Tuesday, think about your pacing on these 400s! Be as consistent as possible.  If you didn’t do the track WOD on Tuesday, still think about running your 400s at a consistent pace.  Try not to deviate more than 5s from your first 400.  Go slower than you think at the start and it will pay off in the end.

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