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

Burgfit 8/31/2018

30
Aug

Burgfit 8/31/2018

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

Rest 3 minutes between metcons

Armor Building (kettle bell complex) (No Measure)

Armor Building (kettle bell complex)

15 Minute EMOM

2 double arm cleans

1 double arm strict press

3 double arm front squats

53/35

10 amrap DU,pu,vup (AMRAP – Rounds and Reps)

10 minute AMRAP

35-Double unders

10-Shoulder tap push ups

10-V ups

Intermediate

2:1 single unders

regular push ups

leg lifts

Beginner:

Mountain climbers

box push ups

bench leg tucks

7 AMRAP D Ball Cleans (AMRAP – Reps)

7 AMRAP

Teams of 3 (if possible)

Max D-ball Cleans

100/75

Int/Beg

Scale Weight as necessary

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