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

BurgFit 1/14/2019

13
Jan

BurgFit 1/14/2019

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

Warm-up

Warm Up 2RDQ Cal, JAS, IW, WM (No Measure)

2 Rounds for Quality

10 Cal Assault/Row/Ski

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

5 minutes of rest between WOD 1 and WOD 2

2 Minutes of rest between WOD 2 and WOD 3

FT OH WL, K2E, SU, Row (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

Cap: 15 minutes

Int: 25/15

Beginner:

Unweighted, Knee raises

3RFT Row, Thruster, burpee (Time)

3 Rounds For Time

500m Row

15 Thrusters 35/20

10 Burpees over Rower

Cap: 12 minutes

Int:

400m Row

15 Thrusters 25/15

10 Burpees over Rower (step-overs allowed)

Beg:

300m Row

15 Thrusters 15/10

10 Burpees (scale as needed)

2 Minute Max Air Squat (AMRAP – Reps)

In 2 minutes perform max air squats

rx+: 80/50# Sandbag (hold any style)

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