27
Sep
BurgFire 9/28/17
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Fire
Warm-up
Group stretch (No Measure)
400 meter run
Group stretch
Metcon
REST 4 MIN BETWEEN WORKOUTS
8 AMRAP Dubs,G2S (AMRAP – Rounds and Reps)
8 Min AMRAP
25 Double unders
5 Ground to shoulder 100/75
8 AMRAP GHD, HSPU (AMRAP – Rounds and Reps)
8 Min AMRAP
15 GHD sit ups/20 Ab mat sit ups
10 Handstand push ups
INT:
ab mat sit ups
seated DB press
8 AMRAP OHL, BOB (AMRAP – Rounds and Reps)
8 Min AMRAP
10 OH lunges 35/10
5 Burpees over a bench
INT:
front rack lunges
burpees