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

BurgFit 8/10/2018

9
Aug

BurgFit 8/10/2018

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

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,PU (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

5 Pull-ups

Metcon

5min amrap Db DL, alt Db P (AMRAP – Rounds and Reps)

5 Minutes AMRAP

6 Dumbbell Deadlifts 50/35’s

6 alternating Dumbbell Shoulder presses 50/35’s

(3 each side, 6 total)

Scale weight as needed

For these alternating shoulder presses, you will bring BOTH dumbbells to the front rack position. From there you will press only one dumbbell into the overhead position, lower it down, then alternating reps. Remember, for a shoulder press, the hips are NOT allowed to assist.

Metcon

Rest 4 minutes between WODs

20 amrap 10 c2b 15 pu 20 pistols (AMRAP – Rounds and Reps)

AMRAP 20 minutes

10 Chest-2-bar pullups

15 Push-ups

20 Alternating pistols

After every 3 rounds, run 400m

Intermediate:

10 Pullups

15 Push-ups

20 Cheater Pistols

Beginner:

10 Ring Rows

15 Raised push-ups

20 Air Squats

Run 200m after every 3rd round
To perform a cheater pistol, place non-working leg behind ankle of working leg. Alternate reps

Leave a Reply