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Burgfit 5/31/2017

30
May

Burgfit 5/31/2017

Burg CrossFit – BurgFit

Warm-up

Warm Up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Metcon

15AMRAP HSPU, BJO, AS, KBS (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Hand Stand Push Ups

20 Box Jump Overs 24/20

30 Goblet Squats 53/35

40 KB Swings 53/35

Intermediate

10 Seated DB Press 35/20

20 Box Jump Overs 20/16

30 Goblet Squats 35/26

40 KB Swings 35/26

Beginner

10 Plate Press 45/35

20 Box Step Overs24/20

30 Air Squats

40 KB Swings 26/18

15AMRAP G2S,Burp,Pull,WL (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Ground 2 Shoulder 100/75

20 Burpees

30 Pull Ups

40 Walking Lunges

Intermediate

10 Ground 2 Shoulder 75/50

20 Burpees

30 Jumping Pull Ups

40 Walking Lunges

Beginner

10 Ground 2 Shoulder 50/30

20 Burpees

30 Ring Rows

40 Mountain Climbers

Accessory WORK

Stone Hold (Time)

10 minutes to accumulate

7 minutes of D-Ball/Stone Hold 100/75