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

Burgfit 9/5/2018

4
Sep

Burgfit 9/5/2018

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

Warm-up

25/10lb Plate Warmup (No Measure)

*Coach Lead

2rds, 1 minute rest between

15 Seconds Each

Forward raises

Circles out front to Right

Circles out front to Left

Halos to Right

Halos to Left

Overhead Press

Behind the head tricep press

Metcon

This is a retest from 8/23/2017

Rest 5 minutes between metcons

FT GS + CalR (Time)

For Time

21-18-15-12-9-6-3

Goblet Squats

Calorie Row

15 min Cap

Rx: 70/53

Int: 53/35

Beg: 35/26

FT CalA + RPush (Time)

For Time

3-6-9-12-15-18-21

Ring Push Ups (Have rings 6″ off of the ground)

Calorie Assault Bike

18 min Cap

Intermediate

Hand Release Push Ups

Beginner

Elevated Push Ups

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