St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

BurgFit 12/22/17

21
Dec

BurgFit 12/22/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Metcon

15 AMRAP KB Swings, HSPU (AMRAP – Rounds and Reps)

15 min AMRAP

3 KB Swings (53/35)

3 HSPU

6 KB Swings

3 HSPU

9 KB Swings

3 HSPU

Int:

(35/26)

Beg:

(26/16)

Seated DB/Plate Press

(increase KB reps by 3 each round)
rest 5 minutes

15 AMRAP Run 800m Dubs (AMRAP – Rounds and Reps)

15 Minute AMRAP

Run 800 meters

150 Dubs

Int:

400 meters

Beg:

Row 400 meters

300 singles

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