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

Burgfit 5/11/2018

10
May

Burgfit 5/11/2018

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

Warm-up

Upper body + lower body dynamic stretch (No Measure)

Coach Lead Dynamic Stretch

(30 seconds of each movement)

Neck circles to the right

Neck circles to the left

Shoulder Shrug circles forward

Shoulder shrug circles backward

(2 Minutes)

Wall walks

Walking lunge +trunk twist

(1 Minute of each movement)

Banded good mornings

Quarter-depth squats

Full-depth squats

Jumping squats

Metcon

Rest 3 mins between metcons

5RFT CalA + DB PC (Time)

5 Rounds for Time

10/8 Calories on Assault Bike

10 DB Power Cleans 50/35

Intermediate

8/6

35/20

Beginner

7/5

25/15

3 RFT CalR + DB Thruster (Time)

3 Rounds for Time

20 Calorie Row

10 DB Thrusters 50/35

Intermediate

35/20

Beginner

25/15

FT Dubs + DB Snatches (Time)

For Time

200 Double Unders

50 Alternating Double Snatches 50/35

Intermediate

100 Double Unders

35/20

Beginner

300 Single Unders

25/15

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