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

Burgfit 8/29/2018

28
Aug

Burgfit 8/29/2018

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

Warm-up

Warm Up Spiderman and planks (No Measure)

400 meter run

2 rounds of

10 spiderman push ups

30 second cobra stretch

10 air squats

1 minute plank hold

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you do not want to use a barbell, sub DBs push press

Rx 20lb/15lb

Int 15lb/12lb

Beg 10lb/8lb

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