DEC 4 – PHASE 1 WEEK 3

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds


15 Empty Bar RDLs

15 Wallballs

Weightlifting

Back Squat (Find a 20rm – Add 10# heavier than last week )

Super set Max Effort set plank hold

Metcon

Metcon (Time)

For Time


400m Run


40 Lunges Steps

20 Burpee Pull ups

40 Lunges Steps 


400m Run