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4.11.16

Synergy Fitness – CrossFit Endurance

Muscular Endurance work

Warm-up

Warmup:

3 x 1:30 on, 1:00 off single unders and double under practice.

Skill:

5 x :30 single leg jump rope (right), :30 rest, :30 single leg jump rope (left), :30 rest

Aerobic

Metcon (12 Rounds for distance)

:40 Repeats, Rest 2:00

Recommended range 6 – 12

High Intensity Training

Metcon (3 Rounds for reps)

3 rounds: Work 3:00, Rest 1:30 of:

4 Strict C2B Pull-ups

8 Burpees

16 Double Unders

Complete as many repetitions as possible. Score each 3-minute round seperately in reps (28 total reps in one round of the three movements)

Keep splits within 3-5 repetitions of one another.

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