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Crossfit 5/15/2017

14
May

Crossfit 5/15/2017

Burg CrossFit – CrossFit

Warm-up

Hollow Rocks Warm Up (No Measure)

2 rounds not for time

20: seconds of hollow rocks or hollow position hold

10 chin ups (Supinated Pull Ups)

20 reverse lunges

Superset

20 minutes to complete

Chinese Barbell Row (5×10)

Build up to a HSOD while making sure every rep contacts the underside of the bench.

Weighted Hip Extensions (5×10)

Build to HSOD while making sure every rep is completed with hips fully extended at the top.

Metcon

3RFT BBJO,S2O,DU (Time)

3 Rounds for Time

10 Burpee Box Jump Overs 24/20

20 Shoulder to Overhead 115/85

30 Double Unders

Rx+

10 BBJO 30/24

20 S2O 155/105

30 Unbroken Double Unders

Intermediate

10 BBJO 20/16

20 S2O 95/65

20 Double Under Attempts

Beginner

10 Burpees

20 S2O 65/45

60 Single Unders