Warm-up Drills (11.13.2009)400m Run
9 Fundamentals x 7 reps each
Samson Stretch
"Row, Lunge, Burp Met.Con." (11.13.2009)
Complete 5 Rounds for time of:
500m Row
25 x Walking Lunges
15 x Burpees
Post times to comments.
Skill Development (11.13.2009)
Accumulate in as few sets as possible:
2:00 x Ring Support
:45 x L-sit/V-sit
CrossFit Endurance Rest Day (11.13.2009)
Posts
15 comments:
Hey Samy,
It's Kev, if you look at the last week or more of our posts, we have some identical workouts or workouts in the same vicinity of hitting the same metabolic engines.... You trained me well my friend...
Kev
Vagabond CrossFit
JoeF
BJ/11sqt's+11box j's+11 walking l's(3rnds)/BJ
7:26/3rnds=20.5min/rnd
22:49 rx'd
Khan
5 rounds
23:55
Doug B
15:35 and 2 minutes total rings
as Rx'd
18:36
-Rambo
19:13
Jim
22:05 Rx'd
Mark
Lynn
row/lunge/burpee
22:22
Melissa
row/lunge/burpee
24:15
Met Con: 21:46
~Nate
Subbed in 400M run for the row (did at home)
Mike L.: 18:35
Kristie: 21:46
20:10 as Rx'd
Indy
Scaled to 3 rounds
16:26
Scaled to 3 rounds
16:26
Walter
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