Last week’s Endurance crew. Endurance is one of the three main aspects of CrossFit and overall fitness. If you could use improvement in breathing, mechanics, efficiency, and just more endurance then try this class out. Every Tuesday at 5pm with Coach Sarah. The program is influenced by Chris Hinshaw, who was a 2nd place overall finisher at the Hawaiin Ironman.
Wednesday
CrossFit
Strength:
4 x 8 superset of:
Bench Press, heavy
Bent Over Rows, light to moderate
Rest 2-3 minutes between sets
WOD:
15 minute AMRAP of:
1 Rope Climb
15 Wall Balls, 20/14
200 meter Run
Optional Extra Work:
3 rounds NOT for time of:
20-30 Push-ups
30 Russian Twists w/KB
1 minute Seated Piriformus stretch, 30 seconds each side
BaseFit
WOD:
10 minute AMRAP of:
10 Weighted Box Step Ups
:10 unbroken Hang from bar or rings w/ static knees tucked hold
10 Kettlebell Swings
Rest 3 minutes
10 minute AMRAP of:
10 OH Walking Lunge Steps
10 V-ups
10 Supermen
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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