CrossFit Endurance

 

From the CrossFit Endurance Website.  A bit about their philosophy…

The Innovation

Power and speed are critical components to success in the endurance world.  With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.  READ MORE

 

 

WOD

5 rounds

Row 250 max effort
Rest 3 minutes

Hold times within 3 seconds.  5 burpees for every second outside of +/-  3seconds
performed after all rounds complete

record splits

rest 3 min

 

check this video on from Jeff Martone of Tactical Athlete on utilizing hips and glutes in your kb swing.

YouTube Preview Image

 

Then do

20 Russian kb swings. 4x.

 

 

 

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