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10 Endurance CrossFit Workouts to Improve Conditioning (Scaled and Beginner Options Included)

Thursday 181220

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box
Women: 24-in. box

crossfit workoutsSource: Photo courtesy of CrossFit Inc

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 24-in. box
Women: 20-in. box

Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box
Women: 16-in. box

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