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

BurgFit 3/4/19

3
Mar

BurgFit 3/4/19

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 sets

10-9-8-7-6-5-4-3-2-1 DB Thruster, 1 RC (Time)

For Time

10-9-8-7-6-5-4-3-2-1

DB Thrusters 50/35

1 Rope Climb after each set

Cap:

15 minutes

Rx+

2 Rope climbs after each set

Int:

35/20

1 RC to 12′ line

Beg:

20/10

3:1 Rope Walk-ups

1-2-3-4-5-6-7-8-9-10 DB squat, Wall Walk (Time)

For Time

1-2-3-4-5-6-7-8-9-10

DB Squats 50/35

2 Wall Walk Up after each set

Cap: 15 minutes

Rx+

4 Wall Walk-ups after each set

Int:

35/20

2 Wall Walk-ups halfway to wall

Beg:

20/10

2:1 Inchworms w/ push-up

https://www.youtube.com/watch?v=Aprh33Qfmys

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