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Crossfit 5/19/2017

18
May

Crossfit 5/19/2017

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

Metcon

Rest 5 minutes between AMRAPS

10mAMRAP DU,Push,AS (AMRAP – Rounds and Reps)

10 minute AMRAP

50 Double Unders

50 Push Ups

50 Air Squats

Int:

25 Dub Attempts

50 Push Up to a Plate

50 Air Squats to Med Ball

Beg:

50 Singles

50 Box Push Ups

50 Air Squats to Box

10mAMRAP HSW, WL, PS (AMRAP – Rounds and Reps)

10 min AMRAP

25′ Hand Stand Walk

25 Walking Lunges

25 Power Snatches 75/55

Intermediate:

75′ OH DB Walk 50/35

25 WL

25 Power Snatch 65/45

Beginner:

75′ OH Plate Carry 45/35

25 Mountain Climbers

25 PS 45/35

10mAMRAP Run,HSPU,Thruster (AMRAP – Rounds and Reps)

10 min AMRAP

100 meter Run

10 Hand Stand Push Ups

10 Thrusters 75/55

Intermediate:

Seated DB Presses 35/20

Thrusters 65/45

Beginner:

Seated Plate Press 45/35

Thrusters 45/35