7
Mar
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