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Burgfit 11/1/2017

31
Oct

Burgfit 11/1/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

Warm-up

Warm Up: Anti Rotation + Monster Walks (No Measure)

2 Rounds Not For Time

10 Reps Each Movement

Chop and Lift

Pallof Press

Banded Monster Walks

Banded Grapevine

Banded Duck Walk (Forward + Back)

Metcon

Rest 5 Min between workouts

2RFT Farmer carry, Front rack lunge (Time)

2 RFT

200 M Farmer carry 53/35

100 Foot front rack walking lunge

INT:

35/26

BEG:

1 kb

26/18

5RFT Dubs, T2B, KBS (Time)

5RFT

50 Double unders

15 Toe to bar

20 KB swings 53/35

INT:

25 dubs

knee to chest

35/26

BEG:

100 singles

ab mat sit ups

26/18

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