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

BurgFire 12/07/2017


BurgFire 12/07/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Fire


Warm Up Coach Led Dynamic Stretch (No Measure)

5-7 Minute

Active Dynamic Stretching

Ex. Toy Soldiers

High Knees

Butt Kicks

Inch Worms

Broad Jumps

Shuttle Sprint


5RFE Push, RR, AS, Row (5 Rounds for reps)

5 Rounds

20 seconds of max effort Push Ups

10 second rest

20 seconds of max effort Ring Rows

10 second rest

20 second of max effort Air Squats

30 second rest

250m Recovery Row (keep moving but at a pace where your breathing is controlled and not labored)

Rest 3 minutes between sets

Score is total reps per round (add all three movements)

500m Row (Time)

Max Effort 500m Row

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