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

Burgfit 9/19/2018

18
Sep

Burgfit 9/19/2018

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Metcon

AMRAP Burpee BJO HSPU (AMRAP – Reps)

15 Minutes As Many Reps As Possible

2-4-6-8-etc.

Burpee Box Jump Over (Facing) 24/20″

Deficit Hand Stand Push-ups 4″
Intermediate: 20/16 & HSPU with an abmat

Scaled: 16/10″ & Hand release Push-ups

For Rx Scaling, add a 45# plate to your level surface

Metcon

Rest 5 Minutes between WODs

KB step-up, KB swing, KB SDHP (Time)

21-15-9

KB Swing 53/35

Goblet step-ups 24/20 @ 53/35

KB Sumo-deadlift High-pull 53/35

Cap: 15 Min
Intermediate: 35/36 & 20/16″

Scaled: 26/18 & 16/10″

Leave a Reply