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

BurgFit 8/1/2018

31
Jul

BurgFit 8/1/2018

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Metcon

12 AMRAP kbs, goblet lunge, sb carry (AMRAP – Rounds and Reps)

12 min AMRAP

20 KB Swings 53/35

20 Goblet Lunges 53/35

100m Sand Bag Carry 100/80

Intermediate:

35/26, 80/60

Scaled:

26/18, 60/40

Metcon

Rest 5 min between WODs

12min AMRAP ascending hspu wb (AMRAP – Rounds and Reps)

12 minute AMRAP

2-4-6-8-etc.

Handstand Push-up

Wallballs 20/14

Intermediate:

HSPU to an abmat & 25 plate, 15/10

Scaled:

Dumbbell Push press (35/20s) 10/6#

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