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Endless CrossFit

4924 Sean Drive
Imperial, MO, 63052
314-620-5977
Where the possibilities are ENDLESS

Endless CrossFit

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THURSDAY 06/16/2019

June 15, 2016 Kim Llewellyn

WARM UP WOD

3 SETS AT EACH--15 SEC ON 5 SEC OFF

  1. JUMPING JACKS

  2. AIR SQUATS

  3. BURPEES

  4. JUMPING JACKS

  5. AIR SQUATS

  6. PUSHUPS

  7. HOLLOW HOLDS

  8. SAMSON STRETCH (2 SETS EACH LEG)

THEN

2 MINUTES OF - STRAIGHT LEG SITUPS

 

CONDITIONING WOD

FOR TIME (NO CAP)

  • 200 METER

  • 10 WGT BAR OH STA. LUNGE (R=1/L=2} RX=95/65, A=85/60, I=75/55

  • 20 WALL BALLS RX=20/14 TO 10', A=20/14 TO 9', I=14/10 TO 10'

  • 30 KB SWINGS RX=55/45, A=55/45, I=45/35

  • 40 DOUBLE UNDERS RX/A/I = DOUBLE UNDERS (150 SINGLE UNDERS)

**PYRAMID STYLE I.E. 200M+10, 200M+10+20, AND SO ON -- NO RUN AFTER DOUBLE UNDERS

 

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