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Burgfit 6/2/2017

1
Jun

Burgfit 6/2/2017

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

5 minute rest between workouts

14EMOM DBT, SU (14 Rounds for reps)

14 min EMOM

7 DB Thrusters 35/20 and 10 Sit ups

Intermediate

5 DB Thrusters 30/15 and 10 Sit ups

Beginner

5 DB Thrusters 25/10 and 10 Sit Ups

gymnastic emom (16 Rounds for reps)

EMOM for 16 minutes

Min 1: 12 toes to bar

Min 2: 1 minute plank

Min 3: 3 bar muscle ups

Min 4: 1 minute plank

Intermediate

Min 1: 12 Knees 2 Chest

Min 2: 45 second plank

Min 3: 3 C2B Pull ups + Stationary Dips

Min 4: 45 second plank

Beginner

Min 1: 12 V-ups

Min 2: 30 second plank

Min 3: 3 Pull ups + 3 assisted dips

Min 4: 30 second plank

5AMRAP MBC,Push (AMRAP – Rounds and Reps)

5 minute AMRAP

10 Medicine Ball Cleans 20/15

10 Push Ups

Rx+

10 Med Ball Cleans

10 Deficit Push Ups (hand on 45# plates, chest still touches the ground)

Intermediate

10 Medicine Ball Cleans 15/10

10 Push Ups to a 45# Plate

Beginner

10 Med Ball Cleans 10/8

10 Elevated Push Ups