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

BurgFit 5/13/19

12
May

BurgFit 5/13/19

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

Warm-up

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

Metcon

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

Int:

knees to chest

35/20’s

7.5m HSW

Normal Pullups

Beg:

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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