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

Burgfit 8/24/18

23
Sep

Burgfit 8/24/18

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

Warm-up

Warm Up Run, GB, MC, IW (No Measure)

4 Rounds

100m Run

10 Glute Bridges with 10 sec hold at top

10 Mountain Climbers

5 Inch Worms

(Speed up the run each round, the last one should be a sprint)

Metcon

Rest 5 Min Between workouts

4RFT Run, DB HSC, S2O (Time)

4RFT

400M Run

10 DB hang squat cleans

50/35 per hand

10 Shoulder to overhead

18 Min Cap

INT:

35/20

BEG:

200 M Run

20/10

3RFT KBS, GHDs (Time)

3RFT

15 KB swings 70/53

15 GHD sit ups

10 Min Cap

INT:

53/35

20 Ab mat sit ups

BEG:

35/26

15 ab mat sit up

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