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

BurgFit 3/8/19

7
Mar

BurgFit 3/8/19

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

Skill

Metcon (Weight)

4 Rounds for quality

30 High Knees

30 sec Side Plank (each side)

10 Bent Over Single Arm Rows

20 Mountain Climbers

Choose a weight for the rows, that allows you to go unbroken but becomes challenging near the end of the set.

15 minutes to complete

Metcon

20 AMRAP 40 DU 20 Alt V-up 10 PU (AMRAP – Rounds and Reps)

20 min AMRAP

40 Double Unders

20 Alt. leg V-ups

10 Pull Ups

Int:

20 DU Attempts

20 Alternating bicycle kicks

10 Jumping Pull-ups

Beg:

40 Single Unders

20 Sit-ups

10 Ring-rows

Alternating leg v-up: https://www.youtube.com/watch?v=8WaDzRANv94

Alternating bicycle kicks:

https://www.youtube.com/watch?v=dT1wifJSg40

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