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Friday 3/31/2107

30
Mar

Friday 3/31/2107

Burg CrossFit – CrossFit

Warm-up

20s warmup (No Measure)

2 rounds

20 second downward dog

20 push ups

20 spiderman push ups

20 airsquats

20 windmills

Skill

The CrossFit Total (Total Weight)

15 minutes to work on each movement.

These should be your Technical 1 Rep Max.

Meaning you perform the rep with PERFECT Technique!

Push yourself, have fun and keep it safe!

Metcon

If time permits

5AMRAP Pull,Push,Sit,Squat (AMRAP – Rounds and Reps)

5 min Amrap

5 Pull Ups

5 Push Ups

5 Sit Ups

5 Air Squats

Go as hard as possible!

Scaled

5 Ring Rows

5 Bench Push Ups

5 Bench Knee Tucks

5 Air Squats