12/29 Endurance WOD

SPSC CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

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

High knees

Butt kicks

Heel walks

Knee tucks


Lunge with Twist

Side Steps


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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