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Burgfit 4/7/2017

6
Apr

Burgfit 4/7/2017

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

Rest 5 minutes between metcons

FT KB C&J, RingMU (Time)

For Time

12-9-6

KB Clean & Jerks 70/53

Ring Muscle Ups

10 min Cap

Intermediate

KB C&J 53/35

Ring Chest to Bar

Ring Dips

Beginner

KB C&J 35/26

Ring Pull Ups

Assisted Dips

2RFT CalRow,HSW (Time)

2 Rounds for Time

30 Calorie Row

100′ Handstand Walk

10 minute Cap

Intermediate

30 Calorie Row

200′ Overhead DB Walk 50/35

Beginner

20 Calorie Row

100′ Overhead Plate Walk 35/25

3RFT Run,FS,Dubs (Time)

3 Rounds for Time

400 meter Run

4 Double Rack Front Squat 53/35

40 Double Unders

15 min Cap

Intermediate

400 meter Run

4 Double Rack Front Squats 35/26

20 Double Under Attempts

Beginner

400 Meter Row

4 Goblet Squat 35/26

80 Single Unders