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Endurance 4/5/2017

4
Apr

Endurance 4/5/2017

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

10 RFT WallWalk, KBSnatch,FRLunge (Time)

10 RFT

3 Wall Walk Ups

6 KB Snatches (each arm) 53/35

9 Front Rack Walking Lunges 53/35

Rx+

70/53

Intermediate

2 Wall walk ups

35/26

Beginner

1 Wall Walk Ups

26/10