26
Mar
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