Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up TS, WM, SS, KS (No Measure)
2 Rounds for Quality
10 Toy Soldiers
10 Wind Mills
10 Samson Stretch
10 Kang Squats
Start with 5 rope climbs and then immediately transistion into Side Planks. Then 4 + Side Planks, 3 + SP …
15 mins to complete
Rope Climb (5, 4, 3 ,2, 1)
2, 2, 2, 2, 2 to 12′ mark
4 box lock and stands each round
While sitting on a box, enable the j-hook and then stand and extend. Work on getting familiar with how to best approach the rope to be able to reset when hanging.
Side Plank (30 sec hold on each side (try for UB))
Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees).
Just like a traditional plank, your core should be constantly engaged and you don’t want your hips to sag or over-extend (valley or mountian)
Chipper KBS, DBS, GS, DBT, CalA (Time)
50 KB Swings 53/35
40 Alt. DB Snatches 50/35
30 Goblet Squats 53/35
20 DB Thruster 50/35
10 Calories Assault Bike
13 min Cap
This is going to be a race to get done under the time cap. Scale appropriately and push the envelope to get it completed within the time cap!