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Burgfit 4/5/2017

4
Apr

Burgfit 4/5/2017

Burg CrossFit – 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

10amrap C2B, RPush, KBS, GS, WL (AMRAP – Rounds and Reps)

10 Minute Amrap

10 Chest 2 Bar Pull Ups

10 Ring Push Ups

10 KB Swings 70/53

10 Goblet Squats 70/53

10 Front Racked Walking Lunges 70/53

Intermediate

10 Pull Ups

10 Ring Push Ups

10 KB Swings 53/35

10 Goblet Squats 53/35

10 Front Racked Walking Lunges 53/35

Beginner

10 Ring Pull Ups

10 Ring Push Ups

10 KB Swings 35/26

10 Goblet Squats 35/26

10 Front Racked Walking Lunges 35/26

20amrap pull,push,kbs,gs,wl (AMRAP – Rounds and Reps)

20 minute AMRAP

20 Pull Ups

20 Push Ups

20 KB Swings 53/35

20 Goblet Squats 53/35

20 Front Racked Walking Lunges 53/35

Intermediate

20 Jumping Pull Ups

20 Push Ups

20 KB Swings 35/26

20 Goblet Squats 35/26

20 Front Racked Walking Lunges 35/26

Beginner

20 Ring Rows

20 Bench Push Ups

20 KB Swings 26/18

20 Goblet Squats 26/18

20 Front Racked Walking Lunges 26/18