5
Mar
Burgfit 3/6/2017
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
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
1 pood is 35lbs (26 for women)
push press can be completed as 45# Plate Press, or with Dbs or a barbell. If using DBs its 20/15# in each hand.