Turn2CrossFit – Endurance Club
Metcon (Time)
1:1 Work:Rest ratio. These should be max efforts to get the max benefit.
400m Run
400m Row
300m Run
300m Row
Record your 300m run time.
Warm-up
Jog 300m with dumbbells. Pick any weight, but if you put them down, or walk, do 10 burpees before proceeding.
Then 100m backward run.
Metcon (AMRAP – Reps)
Tabata dead hang from pull-up bar. Use bands if needed. Or put your feet on a box and a do a supinated ring row hold
Record a rep for every second you do not hold the hang. A perfect score (hang for all 20 seconds for all 8 rounds) would be 0.
Metcon (Time)
14 Minute Alternating EMOM:
100m Row Sprint
100m Run Sprint (50m down & back)
Record your fastest 100m and note in comments if it is a row or a run