BurgFit January 14, 2022
Burgfit 01/14/2022
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
27-9 Wallball, Box Step-up* (Time)
27-21-15-9
Wallballs 20/14
Box Step Ups 24/20"
Wallballs 20/14
Box Step Ups 24/20"
Cap: 12min
Very quad heavy workout, do not be afraid to break up into manageable sets.
Rx+:
30/20
Int:
14/10
Sc:
10/6#
20/16"
Metcon
3min Rest
27-9 KB Swing, Sit-up (Time)
For Time
27-21-15-9
KB Swing 53/35
Situps
Cap: 12min
On the KBS make sure to use your hips and not the shoulders. Your mid line will be taxed.
Rx+ 70/53
Int:
35/26
Sc:
26/18 Russian
Perform 21-15-9-3 Sit-ups
Metcon
3min Rest
3 Min Max Cal Bike (Calories)
Do not go out full send, pick an aggressive pace you can hold for 2min then send it for the last min.
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