11.28.25 BURP THE BAG

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Awesome Pre Thanksgiving Workout!

NO Kids CrossFit today.

WARM UP

2 Rds
5 Shuttle Runs
10 Box Step Ups
10 KBS
10 Lunges
Dynamic Stretch

STRENGTH
Back Squat
Set of 10 on Slant Board
(8)2, (6)2, 4, (2)2 Pause on last rep of each set

WOD
Burp the Bag
15-9-6-3 Reps of
​
Burpee Sandbag Over the Bar 120/100
S2OH 135/95

ICING
Couch Stretch 2 Min each leg
Tib Raises
Sign up for Christmas Party December 13th