Wednesday 4/4/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

400 2rds JJ,pvc, WL, Bupees (No Measure)

400 M run

2 Rounds

20 jumping jacks

15 Pvc Pass

10 walking lunges

5 Burpees

Skill

Emom12 Dubs, KB Hold, HSW (No Measure)

EMOM 12 Min

1-35 Double unders

2-40 sec double KB front rack hold

53/35

3-25 foot Handstand walk

INT:

15 Double unders

35/26

20 shoulder taps/HS hold

BEG:

work on those double unders

26/18

75 foot OH walk

Metcon

Rest 2 minutes between AMRAPs

8AMRAP Burp, WL (AMRAP – Rounds and Reps)

8 min AMRAP

10 Burpees to a plate

20 Walking Lunges 45/25

Int:

35/15

Beg:

Burpees on a Box

Non-weighted Lunges

8AMRAP Burp + T2B (AMRAP – Rounds and Reps)

8 min Amrap

10 Burpees to a plate

20 Toes 2 Bar

Int:

Knees to Chest

Beginner:

Burpees on a Box

Leg Lifts to Post