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

Burgfit 10/19/2018

18
Oct

Burgfit 10/19/2018

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Finish with another:

400 meter row

Metcon

Rest 5 minutes between Metcons

8RFT Row + GHD (Time)

8 Rounds for Time

250m Row

11 GHD Sit Ups

18 minute Cap

Intermediate

22 Ab mat Sit Ups

Beginner

11 Ab mat Sit Ups

4RFT DBstep ups, push, RR (Time)

4 Rounds for Time

10 DB Step Ups 50/35

10 Push Ups

10 Ring Rows

12 minute Cap

Intermediate

35/20

Push Ups to a Plate

Beginner

25/15

Box Push Ups

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