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Tuesday 4/25/2017

24
Apr

Tuesday 4/25/2017

Burg CrossFit – CrossFit

Warm-up

Warm Up Coach Led Dynamic Stretch (No Measure)

5-7 Minute

Active Dynamic Stretching

Ex. Toy Soldiers

High Knees

Butt Kicks

Inch Worms

Broad Jumps

Shuttle Sprint

Skill

400m Run (Time)

Max Effort 400m Run
3 Attempts

Rest 90 seconds between sets

Metcon

FT Squat n Run (Time)

40 Back Squats 135/95

200 meter Run

30 Front Squats 135/95

200 meter Run

20 Overhead Squats 135/95

200 meter Run

Use the same weight for all movements.

If you drop the bar in the middle of a set you must run 200 meters. You may not rest the bar on your back when performing either front squats or overhead squats. The bar must remain in proper position when resting. Penalty is a run.

Rx+

185/135

Intermediate

95/65

Beginner

65/45