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

BurgFit 10/26/2018

25
Oct

BurgFit 10/26/2018

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

Rest 5 minutes between WODs

15 AMRAP Devil Press, HSPU, GHD (AMRAP – Rounds and Reps)

15 Min AMRAP

2-4-6-8-10- etc.

HSPU

Devils Press 35/26

GHD Sit-ups

Rx+

Deficit HSPU 4″ (25&45 on each side)

Devil Press 50’s

Int:

Elevated HSPU

Devil Press 25/15

GHD to parallel (parallel to floor)

Beg:

Seated presses

Burpees

Abmat Sit-ups

https://www.youtube.com/watch?v=zOYXFFXAx24

10RFT RC, Run (Time)

10 Rounds for Time

1 Rope Climb

100 M Run

INT & BEG:

3 Rope walk ups

Cap: 15 minutes

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