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EWOD – 04/03/15

1
Apr

EWOD – 04/03/15

Midcoast CrossFit – Endurance

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Plus 400 Meter run

Weighted Step-ups (1x as many as possible. 18/20″)

It doesn’t add up (Time)

1 Mile Run

2 Minutes max thrusters 65/95

1 Mile Run

2 Minutes max box jumps

1 Mile

2 minutes max burpees
Score is determined by subtracting reps from total time. example, 60 reps = minus 1 minute

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