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

BurgFit 1/7/2019

6
Jan

BurgFit 1/7/2019

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

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Metcon

Rest 5 minutes between workouts

5RFT Db Thrust Burp (Time)

5 RFT

400-m run

15 DB thrusters 35/20’s

10 burpees

Int: 25/15’s

Beg:

4 Rounds

15/10’s

Rx+: 50/35’s

Cap: 20 minutes

Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element

100 DU Buy in 3RFT 10 HSPU 10 T2B (Time)

Buy-in 100 Double Unders

then

4 rounds

10 HSPU

10 T2B

cap: 7 minutes

Int:

50 Double Unders

4 Rounds

10 elevated HSPU

10 Knees to chest

Beg:

100 Single unders

4 Rounds

10 Push-ups (modify as needed)

10 Knee Raises

Choose scalings that allow your jump rope to be performed in under 2 minutes and able to go close to unbroken on your rep scheme for the 4 rounds. Fast and intense.

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