7
Mar
Burgfit 3/8/2017
Burg CrossFit – BurgFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Scale as necessary
Metcon
21-15-9 Burp,CalR,DBT (Time)
For Time
21-15-9
Calories on Rower
Burpees over Rower
DB Thrusters 35/20
Rest 3 minutes
9-15-21 RingPush,CalAB (Time)
For Time:
9-15-21
Calories on Assault Bike
Ring Push Ups