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

Burgfit 4/16/2018

15
Apr

Burgfit 4/16/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Retest 12/9/2016

4 RFT Dubs Rope Dball (Time)

25 Dubs (2:1 singles)

1 Rope Climb (2 rope walkups)

50ft Dball Carry 100/75 (scale appropriately)

Rest 4mins once finished before beginning next WOD

3 RFT Cal Wallballs (Time)

15 Cal Bike

20 Wallballs 20/15

Rest 3mins once finished before beginning next WOD

2 RFT T2B Swings (Time)

20 Alternating T2B

30 Kb Swings 53/35

Rest 2mins once finished before beginning next WOD

1 RFT DB Thruster (Time)

30 Dumbell Thruster 30/20

Scale Appropriately

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