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

Burgfit 4/20/2018

19
Apr

Burgfit 4/20/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Rest 5 minutes between AMRAPs

AMRAP15 V-ups, Run, S20, Run (AMRAP – Rounds and Reps)

15 minute AMRAP

20 V-ups

200m Run

20 Shoulder 2 Overhead 50/35

200m Run

Intermediate

S20 35/20

Beginner

Sit Ups

S20 25/15

AMRAP15 Step Ups, DBC, Box Jumps, DBS (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Weighted Step Ups 50/35

10 DB Cleans 50/35

20 Box Jumps 24/20

20 DB Snatches 50/35

Intermediate

35/20

Box Jumps 20/16

Beginner

25/15

Box Step Ups 24/20

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