Mobility
Dynamic
Max Effort Lift
Strict Shoulder Press
WOD
7 minute AMRAP
7 Pull-ups
7 Box Jumps
Rest 7 minutes
7 minute AMRAP
7 Mball push-ups
7 Wallballs
Cash Out
Stretch and Roll Out
If you have been following the Endurance page, this is where you will find the Crossfit Endurance workout from now on. We are going to start a 12 week Wendler Lifting cycle next week, so there will not be a specific Endurance lift posted.
Crossfit Endurance
Long Intervals (if not done Monday or Tuesday)
Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.