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

Burgfit 1/15/2018

14
Jan

Burgfit 1/15/2018

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Metcon

Use the same weight KB for all movements

From 0:00 – 15:00

4RFT FRL, C2B (Time)

4 Rounds For Time

50′ Kettlebell Front Rack Lunge 53/35 (single)

12 Chest 2 Bar Pull Ups

Intermediate

35/26

Pull Ups

Beginner

Free Weight Lunges

Ring Rows

Running Clock

15:01 – 35:00

3RFT Run + BBJO (Time)

3 Rounds for Time

400 meter Run

15 Burpee Box Jump Overs 24/20

Intermediate

15 Burpee Box Step Overs 24/20

Beginner

15 Burpees

Running Clock

35:01 – 45:00

FT KBS + CalA (Time)

For Time

100 KB Swings 53/35

Every time you break do:

10/8 calories on Assault Bike

Intermediate 53/26

Beginner 26/18

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