Wednesday 3/8/17

Burg CrossFit – CrossFit

Warm-up

2rds,jumpingjacks,AS,pass through,pushup (No Measure)

2 Rounds

25 Jumping jacks

20 Air Squat

15 Pass through

10 Push up

Skill

single leg RDL 6×10 (Weight)

6x8Single leg Romanian Deadlift

8 per leg

Stand on a plate use a DB/KB

Keep shoulders square to the floor

Weighted Pull-ups (6×3 weighted pull ups )

Building in weight

hold Dumbbell or kb between your feet

Metcon

4rds KBS,Push ups,T2B (Time)

4 Rounds

30 Kettlebell swings 53/35

20 Push ups

10 Toes to bar

INT:

35/26

Push up to plate

Knee to Chest

BEG:

26/18

Elevated push ups

Knee tucks