12/29 Endurance WOD

SPSC CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Foam roll calves, hamstrings, IT band. Then, 20m of each:

High knees

Butt kicks

Heel walks

Knee tucks

Lunge

Lunge with Twist

Side Steps

Metcon

Metcon (Distance)

On the rower, choose the “1:00/1:00r” option from the Custom Workout list. Total duration with rest is 32:00. This is 1:1 work/rest ratio building from 1 minute up to 4 minutes, then back down.

Score total meters rowed.

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