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

BurgFit 12/05/2018

4
Dec

BurgFit 12/05/2018

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

Warm-up

Warm-up DD, PU, SPU, Air squat, WM (No Measure)

2 min on Bike

then

2 rounds

20 second downward dog

10 push ups

10 Second bottom of push-up (float torso 1 inch off of floor)

10 air squats

10 windmills

Metcon

Rest 5 min between WODs

15 amrap DU SU burp (AMRAP – Rounds and Reps)

15 Minute AMRAP

10-20-30-40-50-60…etc

Double Unders

After each set, perform 1 round of

10 Burpees

10 Sit-ups

Score Rounds + reps

Int: 5-10-15-20…etc. Doubles and/or Double under attempts

Beg: Single unders (same rep scheme)

DB Thrust, Snatch, T2B descending (Time)

18-15-12-9-6-3 reps for time of:

DB Thrusters 35/20

DB Snatches 35/20

Toes-to-Bars

Cap: 15min

Rx+ 50/35

Int: 25/15 Knees to chest

Beg: 15/10 Knee Tucks

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