BurgFit January 3, 2022
Burgfit 01/03/2022
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
2 RFR – Bike/Walking Lunge – Run/HSW – Bike/RKB – Run/Push Ups (AMRAP – Reps)
2 Sets:
AMRAP2
12/9 Cal Bike
Max Front Rack Walking Lunge 53/35
5ft = 1 rep
Rest 2 min
AMRAP2
200m Run
Max HSW 5ft = 1 rep
Rest 2 min
AMRAP2
12/9 Cal Bike
Max Russian KB Swings 53/35
Rest 2 min
AMRAP2
200m Run
Max Push Ups
Rest 2 min
Score TOTAL reps between ALL AMRAPs
Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2
Int:
9/6 cal bike
35/25 Front Rack/KB
Wall Walk Ups
Elevated Push Ups
Scaled:
25/10 Front Rack/KB
Plank Shoulder Taps
Banded
Pushups
Share: