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Wednesday 4/19/2017

18
Apr

Wednesday 4/19/2017

Burg CrossFit – CrossFit

Warm-up

warm up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Skill

Overhead Squat (6 x 3)

Metcon

Rest 1 minute between AMRAPs

5AMRAP WB,DU (AMRAP – Rounds and Reps)

5 minute AMRAP

15 Wall Balls 20/15

15 Double Unders

Rx+: All Unbroken

Intermediate

15 Wall Balls 15/10

15 Dub Attempts

Beginner

15 Wall Ball Shots 10/8

30 Single Unders

5AMRAP MBC,Push (AMRAP – Rounds and Reps)

5 minute AMRAP

10 Medicine Ball Cleans 20/15

10 Push Ups

Rx+

10 Med Ball Cleans

10 Deficit Push Ups (hand on 45# plates, chest still touches the ground)

Intermediate

10 Medicine Ball Cleans 15/10

10 Push Ups to a 45# Plate

Beginner

10 Med Ball Cleans 10/8

10 Elevated Push Ups

5AMRAP Burp,HSPU (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 Burpees

5 Handstand Push Ups

Rx+:

5 Burpees with a 25/15# Plate

(start with holding the plate, drop down with plate and perform a push up, then stand and bring the plate overhead)

5 Strict Handstand Push Ups

Intermediate

5 Burpees

5 Seated DB Press 35/20

Beginner

5 Burpee to a Box

5 Plate Press 45/25