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

Burgfit 2/12/2018

11
Feb

Burgfit 2/12/2018

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

Warm-up

Bear crawl (No Measure)

2 rounds

50 foot bear crawl

20 air squats

50 foot duck walk

20 push ups

Metcon

4RFT BTF, TTT,Run (Time)

For Time

Buy In:

50 Sit Ups

Then 4 Rounds:

5 Burpee Tire Flip Jump Overs

20 Toe to Tire Touches

200 Meter Run

Buy Out:

50 Knees to Chest

20 minute Cap

Burpee Tire Flip Jump Overs: Burpee to Tire Flip, then Jump over to other side and come back the other direction

Toe to Tire Touches:

Lying on ground with your head at the tire, then lift feet off the ground above your head and touch tire with feet

3RFT CalA, G2S, Dubs (Time)

3 Rounds for Time

15 Calorie Assault Bike

15 Ground 2 Shoulder 100/75

30 Double Unders

Intermediate:

75/50

20 Dub Attempts

Beginner

10 Cal Assault

50/30

60 Singles

2 RFT KBS, JL, MC, RT (Time)

2 Rounds for Time

25 KB Swings 53/35

25 Jumping Lunges

25 Mountain Climbers

25 Russian Twists w/ Med Ball 20/15

Intermediate

35/26

15/10

Beginner

26/18

Air Squats

Russian Twist w/ no ball

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