Monday 3/27/2107

Burg CrossFit – CrossFit

Warm-up

20s warmup (No Measure)

2 rounds

20 second downward dog

20 push ups

20 spiderman push ups

20 airsquats

20 windmills

Skill

Turkish Get Up (15 mins to est HSOD )

Metcon

4RFT Run,RC,Plank (Time)

4 Rounds for Time

400 Meter Run

4 Rope Climbs

40 Second Plank Hold

Rx+

Legless Rope Climbs

Intermediate:

400 Meter Run

2 Rope Climbs

40 Second Plank Hold

Beginner:

500 Meter Row

8 Rope Walk Ups

30 Second Plank Hold