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

Burgfit 5/9/2018

8
May

Burgfit 5/9/2018

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

DBL Tabatta Core (4 Rounds for reps)

3 Rounds

40 seconds of work, 20 seconds of rest for max reps (12 minutes)

Flutter Kicks

Mountain Climbers

Toe Touches

Russian Twist

Score is total reps of each movement over the 3 rounds

Tabatta Dubs, Push, KBS (3 Rounds for reps)

3 Rounds

20 seconds of work 10 seconds of rest (1 minute of each movement) (9 minutes total)

Double Unders

Push Ups

KB Swings 53/35

Score is each movements total reps

Intermediate

Double Unders

Push Ups to a plate

KBS 35/26

Beginner

Single Unders

Box Push Ups

KBS 26/18

Burpees for time (Time)

100 Burpess for time

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