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

BurgFit 5/13/19


BurgFit 5/13/19

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


warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

30 second handstand hold


Monster Mash 4/22/19 (Time)

3 Rounds for time of:

400m run

15 Dumbbell Push Press

12 Toes-to-bar

4 Rounds for time of:

25m Dumbbell Walking Lunge

20 Second, L-sit

15m Handstand Walk

For time:

50/35 Calories, Bike

35 Push-ups, hand-release

20 chest-to-bar pullups

*Rest 5 minutes between workouts.

Cap: 40 minutes

Men: Two 50-lb. dumbbells

Women: Two 35-lb. dumbbells


knees to chest


7.5m HSW

Normal Pullups


Toes to Rig or Knee raises

Scale HSW to 30 Shoulder Taps or 15m Bear crawl

Reduce weight on Dumbbells as needed for lunges and push presses

35/20 calories on bike

Jumping pullups or Ring rows

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