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)