Skills:
Double Unders
Handstand Push ups
Metcon
Amrap 20′
5 Burpees
10 Push ups
15 Squats
every 4 rounds perform 3 wall climbs
Wall climbs demo by Chris Spealler
CrossFit Parma Endurance
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k