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Wednesday 4/26/2017

25
Apr

Wednesday 4/26/2017

Burg CrossFit – CrossFit

Warm-up

Warm Up 2 400’s push/pull (No Measure)

2 rounds

400 meter run

10 push ups

10 pull ups

Skill

Tabata Dips & VU (AMRAP – Reps)

20 seconds of work 10 seconds rest for 4 minutes

Alternate between

Ring Dips

V-Ups

Intermediate:

Stationary Dips

V-Ups

Beginner:

Assisted Dips

Ab-mat Sit Ups

Tabata BMU & SU (AMRAP – Reps)

20 seconds work

10 seconds rest

for 4 minutes

Alternate between

Bar Muscle Ups

Ab-mat Sit Ups

Intermediate:

Chest 2 Bar Pull Ups

Ab-mat Sit Ups

Beginner:

Ring Rows

Bench Knee Tucks

Metcon

E5F20 Pull,Dubs,KBS (4 Rounds for reps)

Every 5 minutes for 20 minutes

30 Pull Ups

60 Double Unders

with remaining time in the round:

AMRAP

KB Swings 70/53

Your score is the total number of KBS completed each round!

Intermediate:

Every 5 minutes for 20 minutes

30 Jumping Pull Ups

40 Double Unders Attempts

with remaining time in the round:

AMRAP

KB Swings 53/35

Beginner:

Every 5 minutes for 20 minutes

30 Ring Rows

120 Single Unders

with remaining time in the round:

AMRAP

KB Swings 35/26