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

Burgfit 2/7/2018

6
Feb

Burgfit 2/7/2018

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

Warm-up

Warm Up 2RFQ 100m Row,10 GB, 10 GM, 10 AS, 10 SS, 10 PVC (No Measure)

2 Rounds for Quality

100 Meter Row

10 Glute Bridges

10 Good Mornings

10 Air Squats

10 Samson Stretch

10 PVC Pass Throughs

Metcon

Rest 5 minutes between metcons

5RFT HSPU, BJO, KB Cleans, CalA (Time)

5 Rounds for Time

12 Handstand Push Ups

12 Box Jump Overs 24/20

12 KB Cleans 70/53

12/10 Cal Assault

Rx+

15 Handstand Push Ups

15 Box Jump Overs 30/24

15 KB Cleans 70/53

15/12 Cal Assault

Intermediate

Seated DB Press 35/20

BJO 20/16

KBC 53/35

Beginner

Seated DB Press 20/15

Box Step Overs 24/20

KBC 35/26

10/8 Cal Assault

10 AMRAP Cindy/Mary (AMRAP – Rounds and Reps)

10 minute AMRAP

of Cindy, or Mary

5 pull ups

10 push ups

15 airs squats

or

5 handstand push ups

10 pistols

15 pull ups

Scale movements appropriately

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