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

Burgfit 4/18/2018

17
Apr

Burgfit 4/18/2018

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

E5F40M CalR, DBall Squats, Push (8 Rounds for time)

Every 5 minutes for 40 minutes

400 meter Row

15 D Ball Squats (bear hug hold) 100/80

15 Ring Push Ups

Score is time for each round

Intermediate

300 meter Row

15 D Ball Squats 80/50

15 Push Ups

Beginner

250 meter Row

15 D Ball Squats 50/40

15 Box Push Ups

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