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

Burgfit 2/9/2018

8
Feb

Burgfit 2/9/2018

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

13min time cap for WOD 1 Everyone starts at minute 17:00 for WOD 2

40-30-20 DBS +Sit Ups (Time)

For Time

40-30-20

DB Snatches 50/35

Abmat Sit Ups

Intermediate

DBS 35/20

Beginer

30-20-10

DBS 20/15

Sit Ups

FT Run + JAS + Dips (Time)

For Time

500-400-300-200-100

Meter Run

50-40-30-20-10

Jumping Air Squats

25-20-15-10-5

Ring Dips

Perform 500m run, then 50 jumping air squats then 25 ring dips. Then 400m run, 40 JAS, 20 Ring dips, etc.

Intermediate

Banded ring dips

Beginner

Air Squats

Assisted Box Dips

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