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

Burgfit 11/28/2018

27
Nov

Burgfit 11/28/2018

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

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Metcon

4 minute rest between metcons

AMRAP 9 MU, Thrust, Burp (AMRAP – Rounds and Reps)

9 min AMRAP

3 Bar Muscle Ups

6 DB Thrusters 50/35

9 Burpees

Intermediate

3 C2B + 3 Dips

6 DB T 35/20

9 Burp

Beginner

3 Jumping C2B + 3 Assisted Dips

6 DB T 25/15

9 Burp

AMRAP 15 HSW + DB PP (AMRAP – Rounds and Reps)

15 min AMRAP

50′ Handstand Walk

20 DB Push Press 50/35

Intermediate

150′ Bear Crawl

DB PP 35/20

Beginner

150′ OH Carry 25/15

DB PP 25/15

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