3 CROSSFIT WODS + 2 ENDURANCE WORKOUTS
Warm-Up: (20 jumping jacks, 15 air squats, 10 push ups , 5 pull ups) x 2
Individual workout:
OTM 30
10 Kcal Row
10 Burpees
Notes:
• Score= total rest
• Alternate movements each minute
• Rest remainder of minute once compete 10 kcal or the 10 burpees
• Drop down to 8, 6, 4…etc if fail to complete the movement within the 60 seconds
*Note this workout is for endurance athletes only! The next time to join will be in the spring.