Warm-up
In 90 seconds
Run 200m
AMRAP Burpees
Rest :30
In 90 seconds
Run 200m
AMRAP V-Ups
Rest :30
Run 200m
AMRAP Air Squats
Mobility
Banded Stretching
Strength
EMOM10
Box Squat
3 Reps
WOD
600m Run
60 Burpees
600m Run
60 Sit-ups
Level 2- 40 Reps
Level 1- 400m Run, 30 Reps
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
3 Minutes Rest between WODs
WOD 1: AMRAP 12
20 / 15 Cals Bike
(Left arm 12-9-6, Right arm 12-9-6)
12 SA KB Deadlift
9 SA KB Hang Clean
6 SA KB STOH
WOD 2 : E3MOM 12 – 200m Run
Ascending Ladder 2, 4, 6, 8, 10 (Cycle Reps Repeat 2, 4, etc)
Cals Ski Erg
Box Jumps
WOD 3 : Chipper 12
1000m Row
50 DB Squats (30/20)
100 Double Unders
12 DB Plank Rows (e.s.)(Hand on Low Box)
(200 Foot OH DB walk between each movement)
At Home WOD
AMRAP: 20
Run for Distance
Every 5 Minute = 25 Air Squats, 15 Push Ups*
*run starts with squats and push ups
Cash Out
Foam Roll Outer Hip – 2:00 Total
Foam Roll Calves – 1:00 x Side