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

BurgFit 9/17/2018

16
Sep

BurgFit 9/17/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

20 second Hang from Pullup-bar

Metcon

REST 5 MINUTES AFTER CAP OF WOD 1

30-20-10 RC DB Squats, FC (Time)

30 Db Front Squats 50’s/35’s (1 Dumbbell in each hand)

6 Rope Climbs

100m Farmer Carry 50’s/35’s

20 DB Front Squats

4 Rope Climbs

100m Farmer Carry

10 Db Front Squats

2 Rope Climbs

100m Farmer Carry

Cap: 12 Minutes

Intermediate:

35’s/20’s

3-2-1 Rope climbs

Beginner:

20’s/10’s

12-8-4 Rope Walk-ups
Scale rope climbs to allow you to complete the first set (Rx: 6 reps) in under 2 minutes

12 AMRAP 10 cal bike, 15 Push-up, 20 Pistols (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Cals Bike

15 Push-ups

20 Pistols, alternating

Intermediate:

Assisted Pistol (bands, boxes, weights, etc)

Beginner:

Assisted Push-ups (to plate, Bench, knee, etc.)

20 Squats (place feet and knees as close together as possible while staying on heels)

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