The Foundry Union Station – CrossFit
Christmas Burpees (Time)
30 Seconds On 30 Seconds Off
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 15 min, try to average about 10-12 per minute.
Scale up RX+: Perform a 15s plank during each rest.
Coaching Tips: You are only able to do burpees in the first 30 seconds of each minute so make sure to sprint through them since you will be able to rest. Shoot for 10-15 the first rounds, but drop down to 8-10 if the pace is too aggressive. Try and finish all of the sets with a similar value (like starting with 12s and ending with 10s).