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Burgfit 5/10/2017

9
May

Burgfit 5/10/2017

Burg CrossFit – BurgFit

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

Rest 5 minutes between AMRAPS

15AMRAP SP, Pull, WL (AMRAP – Rounds and Reps)

15 min AMRAP

50 ft Hand over Hand Seated Sled Pull 3-45s/3-25s

15 Pull Ups

25 Walking Lunges

Intermediate

3-25s/3-15s

15 Jumping Pull Ups

25 Walking Lunges

Beginner

3-15s/3-10s

15 Ring Rows

25 Mountain Climbers

15AMRAP SledPush, Push, WL (AMRAP – Rounds and Reps)

15 min AMRAP

50′ Inside Sled Push 2-25s/2-10s

15 Push Ups

25 Walking Lunges

Intermediate:

1-25/1-10

15 Push Up to a Plate

25 Walking Lunges

Beginner:

Empty Sled Push

15 Box Push Ups

25 Mountain Climbers