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Endurance 4/3/2017

2
Apr

Endurance 4/3/2017

Burg CrossFit – Burg Endurance

Warm-up

Upper body + lower body dynamic stretch (No Measure)

Coach Lead Dynamic Stretch

(30 seconds of each movement)

Neck circles to the right

Neck circles to the left

Shoulder Shrug circles forward

Shoulder shrug circles backward

(2 Minutes)

Wall walks

Walking lunge +trunk twist

(1 Minute of each movement)

Banded good mornings

Quarter-depth squats

Full-depth squats

Jumping squats

Metcon

FT Row,Burp,GHDs (Time)

For Time

5k Row

Every 500 meters complete

10 Burpees

10 GHDs

Intermediate

4k Row

Every 500 meters complete

10 Burpees

10 Ab Mat Sit Ups

Beginner

3k Row

Every 500 meters complete

10 Burpees to Box

10 Bench Knee Tucks