Thursday 3/30/2107
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
Seated Box Jump
10 mins to est Max Height
Metcon
20EMOM BJ,GB,BBJO,WB (20 Rounds for reps)
20 Min EMOM
Min 1: 20 Hip Extensions
Min 2: 20 Weighted Glute Bridges 50/35
Min 3: 10 Burpee Box Jump Overs 24/20
Min 4: 10 Wall Balls 20/15
Rx+:
Min 1: 20 Hip Extensions 25/15#
Min 2: 20 Weighted Glute Bridges 50/35
Min 3: 10 Burpee Box Jump Overs 30/24
Min 4: 15 Wall Balls 20/15
Intermediate:
Min 1: 15 Hip Extensions
Min 2: 20 Weighted Glute Bridges 35/20
Min 3: 7 Burpee Box Jump Overs 24/20
Min 4: 10 Wall Balls 15/10
Scaled:
Min 1: 20 Good Mornings
Min 2: 20 Glute Bridges
Min 3: 10 Burpees
Min 4: 10 Wall Ball Shots 15/10
For weighted glute bridges, hold a single dumbell in your lap while performing the movement
If the work is too much to fulfill within the time, drop to fewer reps instead of dropping weight (aim for no more than 45 seconds of work)