BurgFit March 24, 2020
BurgFit 3/24/20
Warm-up
Warm-up DD, PU, SPU, Air squat, WM
2 min Cardio. (Run, Burpee, jump rope, etc.)
2 rounds
20 second downward dog
10 push ups
10 Second bottom of push-up (float torso 1 inch off of floor)
10 air squats
10 windmills
Metcon
15 AMRAP 20 Jump Lunge, 15 Sit-up, 10 Burpee (AMRAP – Rounds and Reps)
15 min AMRAP
20 Alt Jump lunge
15 Situp
10 Burpee
20 Alt Jump lunge
15 Situp
10 Burpee
Scale to items that will allow you to be able to perform a full round without stopping or resting.
Scale to traditional lunges or assisted lunges (holding on to a fixed item)
Metcon
Rest 5 minutes
10 AMRAP 2-4-6-etc ASC Wallball KB swing (AMRAP – Rounds and Reps)
10min AMRAP
2-4-6-8-10 etc
Wallball
KB Swing
2-4-6-8-10 etc
Wallball
KB Swing
If unable to throw wallball, perform a thruster with the wallball a 1 second pause a the top, without letting go.
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