Call Us: (727) 220.3070

Burg Fire 11/28/2017

27
Nov

Burg Fire 11/28/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Fire

Warm-up

Warm Up Coach Led Dynamic Stretch (No Measure)

5-7 Minute

Active Dynamic Stretching

Ex. Toy Soldiers

High Knees

Butt Kicks

Inch Worms

Broad Jumps

Shuttle Sprint

Metcon

3 minute rest between AMRAPs

AMRAP10 WB + CalR (AMRAP – Rounds and Reps)

10 min AMRAP

20 Wallballs 20/15

20 Calorie Row

Intermediate

15/10

Beginner

10/8

AMRAP10 WB CalA (AMRAP – Rounds and Reps)

10 minute AMRAP

20 Wallballs 15/10

20 Calorie Assault Bike

Intermediate/Beginner

10/8

AMRAP10 JAS + Run (AMRAP – Rounds and Reps)

10 minute AMRAP

20 Jumping Air Squats

200′ Shuttle Run

Leave a Reply