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