9
Mar
Burgfit 3/10/2017
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
30 min Amrap (AMRAP – Rounds and Reps)
30 min Amrap
200m Sled Pull
20 Pull Ups
20 Medicine Ball Cleans 20/15
40 Second Plank Hold
Scaled
200m Sled Pull
20 Ring Rows
20 Medicine Ball Cleans 15/10
40 Second Plank hold on box