CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30 (at CFG)

A little Assualt Bike action during an Endurance class!

Ankle Rolls

10 Kips on Rig/Ring Rows/Pull-Ups*

1 minute Jump Rope

10 Scorpions

45 minute Jump Rope

10 Burpees

30 minute Jump Rope

10 Plow-to-Straddle**

15 minute Jump Rope

10 Squats

*Whatever YOU need to do to get ready for pull-ups

**Seated, go from wide-legged forward fold to feet over back of your head)

Murph-ish

400m Run*

30 Squats

20 Push Ups

10 Pull Ups

400m Run

30 Squats

20 Push Ups

10 Pull Ups

400m Run

30 Squats

20 Push Ups

10 Pull Ups

400m Run

30 Squats

20 Push Ups

10 Pull Ups

*If you did the track WOD on Tuesday, think about your pacing on these 400s! Be as consistent as possible.  If you didn’t do the track WOD on Tuesday, still think about running your 400s at a consistent pace.  Try not to deviate more than 5s from your first 400.  Go slower than you think at the start and it will pay off in the end.