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

Burgfit 8/20/18

19
Aug

Burgfit 8/20/18

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

Warm-up

Warm Up 8 minute emom (No Measure)

min 1- 10-15 air squats

min 2- 10-15 sit ups

min 3- 10-15 push ups

min 4- 10-15 hollow rocks

Metcon

REST 5 MIN BETWEEN WORKOUTS

3RFT Run, WB, DB PP (Time)

3RFT

400M Run

25 wall Balls 20/14

15 DB push press 50/35

15 Min Cap

INT:

15/10

35/20

BEG:

200 Run

10/8

20/10

3RFT Row, DBS, HSPU (Time)

3 RFT

500 M Row

20 DB snatches 50/35

20 Hand stand push ups

15 Min CAP

INT:

35/20

elevated HSPU

BEG:

20/10

seated DB press

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