Endurance:

C2: 40:20×5

40 seconds on, 20 seconds off for 5 rounds.  All out efforts.

WOD:

• Dynamic Stretching
• 30/20/30
• 30 Kettlebell swings
• “Diane”
• 21-15-9
• Deadlifts
• Handstand Pushups (or modification)
• 100 Situps
• 100 Flutter Kicks

Crossfit Griffin - Metcon

WOD:

• 1 Mile Run
• 30 squats/20 shoulder roll outs/ 30 overhead squats
• 20:10×10 tabata low box squats
• Five Rounds for Time:
• 20 Weighted Box Steps
• 20 Elevated Push ups
• 20 Wall Balls
• Core:  50 KB Situps

Endurance

1500m; damper setting between 8-10

WOD:

• 3 Rounds: 20KB swing (55 lb), 20 GHD back extensions
• Stamina:  5 rounds of:
• 10 Body Weight Back Squats (scale weight as necessary)
• 20 Burpees

CORE:

• 100 KB situps