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