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

Burgfit 9/7/2018

6
Sep

Burgfit 9/7/2018

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

Rest 5 mins btwn Metcons

E3F18 Run, Burp, OH KB Lunge (6 Rounds for time)

Every 3 minutes for 18 minutes

100m Run

10 Burpees

10 Single OH KB Lunge 35/26

Score is the time it took to complete each round

Intermediate

100m Run

8 Burpees

8 Front Racked KB Lunge 35/26 (single kb)

Beginner

100 meter Row

6 Burpees

8 Walking Lunges

AMRAP 12 WGM, JAS (AMRAP – Rounds and Reps)

12 min AMRAP

5 Weighted Good Mornings 45/25

5 Jumping Air Squats

increase by 5 reps each round

(5,5 then 10,10, then 15,15, etc)

Intermediate

WGM 35/15

Beginner

WGM 25/10

Air Squats

Leave a Reply