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

Burgfit 6/4/2018

3
Jun

Burgfit 6/4/2018

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

Warm-up

Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Metcon

Rest 3 minutes

5rft HSW, HE, JAS (Time)

5 Rounds for time

25’ Handstand Walk

20 Hip Extensions

15 Jumping Air Squats

Intermediate

30 sec Handstand Hold

20 Weighted Good Mornings

10 Jumping Air Squats

Beginner

75’ OH Carry 35/20

20 Good Mornings

15 Air Squats

3RFT CalR, Push (Time)

3 Rounds for Time

25 Calorie Row

25 Push Ups

Intermediate

Push Ups to a Plate

Beginner

20 Cal Row

20 Bench Push Ups

FT Pull Ups (Time)

For Time

50 Pull Ups

Every time you break, perform 5 burpees

Intermediate

50 Jumping Pull Ups

Every 12 reps, perform 5 burpees

Beginner

50 Ring Rows

Every time you break, perform 5 burpees

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