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

Burgfit 2/14/2018

13
Feb

Burgfit 2/14/2018

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

T2 AMRAP20 Pull, DBPP, Row (AMRAP – Rounds and Reps)

Teams of 2

20 minute AMRAP

4 Pull Ups

8 DB Push Press 50/35

12 Calorie Row

8 Pull ups

12 DB Push Press 50/35

16 Calorie Row

12 Pull ups

16 DB Push Press 50/35

20 Calorie Row

etc.

Increase the reps by 4 after each round. Break up the reps however necessary.

Intermediate

Jumping Pull Ups

DB PP 35/20

Beginner

Ring Rows

DB PP 20/10

Rest Period

5 minutes

T2 FT BOP, Row, Sled (Time)

Teams of 2

For Time

100 Burpee Over Partner (the partner “resting” should be holding a plank or hollow hold!)

2000 meter Relay Row (switch every 100meters)

1000m Sled Pull (Men Team 3-45s, M/W Team 3-35s, Women Team 3-25s)

Intermediate

80 Burpee Over Partner (the partner “resting” should be holding a plank or hollow hold!)

2000 meter Relay Row (switch every 100meters)

1000m Sled Pull (Men Team 2-45s, M/W Team 2-35s, Women Team 2-25s)

Beginner

60 Burpee Over Partner (the partner “resting” should be holding a plank or hollow hold!)

1600 meter Relay Row (switch every 100meters)

1000m Sled Pull (Men Team 1-45, M/W Team 1-35, Women Team 1-25)

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