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

BurgFit 4/24/19

23
Apr

BurgFit 4/24/19

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

Warm-up

Warm Up Run, GB, MC, IW (No Measure)

2 Rounds

100m Run

10 Glute Bridges with 10 sec hold at top

10 Mountain Climbers

5 Inch Worms

(Speed up the run each round, the last one should be a sprint)

Metcon

Rest 5 minutes after completing WOD 1

5-4-3-2-1 RC running (Time)

5-4-3-2-1

Rope climbs

400M run after each set

20 Min cap

Rx+: Vest

Int:

to the 12′ line

Beg:

2:1 Rope Walk-ups

200m Run

3RFT 15 KB swings, 30 DU, 15 S2OH, 30 DU (Time)

3RDs

15 KB Swings 53/35

30 double unders

15 Db Shoulder-2-Overhead 50/35’s

30 double unders

15 min cap

Int:

KB 35/26

Db 35/20s

15 Dubs

Beg:

KB 26/18

Db 20/10

60 Singles

6 Week Challenge

3RFT 15 DB PC, 30 DU, 15 S2OH, 5 RC (Time)

3rds

15 dB power cleans

30 double unders

15 s2o

5 rope walk ups

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