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

Burgfit 9/12/18

11
Sep

Burgfit 9/12/18

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

Warm-up

Warm-up DD, PU, SPU, Air squat, WM (No Measure)

2 rounds

20 second downward dog

20 Second bottom of push-up (float torso 1 inch off of floor)

10 spiderman push ups

10 airsquats

10 windmills

Metcon

REST 5 MIN BETWEEN WODS

15 AMRAP ghd, SA Db PJ (AMRAP – Rounds and Reps)

15 minute AMRAP

14 GHD Sit-ups

14 Single Arm Dumbbell Strict Press 50/35 (7 L then 7 R)

14 Cals Assault Bike

INT:

7 GHD Sit-ups

35/20

BEG:

14 Abmat Sit-ups

14 Single Arm DB Strict Press 25/15

7 Calories assault Bike

10 AMRAP T2B HSW (AMRAP – Rounds and Reps)

10 minutes AMRAP

15 Toes to Bar

50ft Handstand Walk

INT:

15 Knees to Chest

25ft HSW

BEG:

15 Toes to Rig

100ft Bear Crawl

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