Endurance Day! Pick your poison!

CrossFit 45 North – CrossFit

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Row: Metcon (Calories)

If you have a rower:

10 Rounds for Calories

1 Min max cals

2 Min rest

Record total calories
This also could be done on the bike as an additional option.

Bike: Metcon (Calories)

If you have a bike:

4 Rounds for Calories:

2 Mins on: Moderate effort

:20 seconds off

1:30 Mins on: Increased effort

:20 seconds off

1:00 min on: Hard effort

:20 seconds off

:30 Seconds on: MAX effort

2 Minute rest
This also could be done on the rower as an additional option.

Run: Metcon (5 Rounds for time)

If you just wanna run!!

1 Mile warm up run

Then:

5x 400m SPRINT!

Rest as long as it takes you to do the 400m.

Then:

1 Mile cool down run

Score each 400m run separately.

BWB: Metcon (Time)

Bodyweight Chipper: If you don’t want to do cardio, lol;)

For Time:

100 Jumping Jacks

90 Second plank (accumulative)

80 Glute Bridges w/or w/out weight

70 Russian Twists

60 Second wall sit (accumulative)

50 Mt. Climbers

40 Flying Lunges

30 Chair Dips (Think box dips)

20 Sit Ups (your choice)

10 HSPU’s or Pike Push ups

20

30

40

50

60

70

80

90

100 Jumping Jacks

Go through the wod, then backwards through it.

have fun! I miss you all!!!!