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

Burgfit 6/13/2018

12
Jun

Burgfit 6/13/2018

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

Warm-up

Kettlebell Warm-Up (No Measure)

2 Rounds

30 seconds on, 30 seconds off

kettlebell swings

kettlebell deadlifts

goblet squats

Metcon

Rest 2 minutes between AMRAPs

AMRAP 13 Dubs + HSW (AMRAP – Reps)

13 minute AMRAP

10 Double Unders

10′ Handstand Walk

20 Double Unders

20′ Handstand Walk

30 Double Unders

30″ Handstand Walk

Continue to increase in reps and distance until time is up

Intermediate

20 Single Unders

20′ OH Db Carry 50/35

40 Single Unders

40′ Carry

60 Singles

60′ Carry

etc.

Beginner

Singles

OH Plate Carry 45/25

AMRAP 15 Ball Hops + BH Squats (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Bear Hung Squats 80/50

20 Ball Hops (keep your feet together!)

Rx+ 100/80

Intermediate

50/40

Beginner

40/30

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