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

BurgFit 12/07/2018

6
Dec

BurgFit 12/07/2018

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
Perform squats with feet and knees together for the 2nd round

Metcon

Buy in Run 10RFT HSPU Pistols, buy out Run (Time)

For time:

Run 800 meters

Then, 10 rounds of the couplet:

10 DB Push Press 50/35

10 single-leg squats (pistols)

Then, run 800 meters

Cap: 30min

Intermediate Option

For time:

Run 800 meters

Then, 10 rounds of the couplet:

10 DB Push Press 35/25

10 assisted single-leg squats

Then, run 800 meters

Beginner Option

For time:

Jog 400 meters

Then, 10 rounds of the couplet:

10 Dumbbell Presses 25/15

10 squats

Then, jog 400 meters
Reduce the volume or modify the movements to ensure you do not stall in the 10-round couplet. Ideally, the reps are performed unbroken or in no more than two sets.

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