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

BurgFit 5/24/19

23
May

BurgFit 5/24/19

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

Warm-up

Running Warm Up (No Measure)

20 Calories Assault

Then 2 Rounds

25 feet of each:

Toy Soldiers

High Knees

Side Shuttle (each direction)

Grapevine (Karaoke)(each direction)

Backwards Run

Metcon

FT Run, Pull, RC, WWU, WL, Run (Time)

For Time

800m Run

80 Pull Ups

8 Rope Climbs

8 Wall Walk Ups

80 Walking Lunges

800m Run

23 minute Cap

Intermediate

600m Run

60 Ring Rows (with feet 1 step in front of rings)

6 12′ Rope Climbs

6 Wall Walk Ups

60 Walking Lunges

600m Run

Beginner

400m Run

60 Ring Rows

18 Rope Walk Ups

8 Half Wall Walk Ups

60 Stationary Elevated Lunges (place an abmat on a 25lb plate and lunge to the mat)

400m Run

Rest Period

5 min Rest

AMRAP 10 BPU, GHDSU (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Burpee Pull Ups

10 GHD Sit Ups

Rx+

10 Burpee C2B

10 Weighted GHD Sit Ups

Intermediate

10 Burpee Jumping Pull Ups

10 GHD Sit Ups to Parallel

Beginner

10 Burpees

10 Ab Mat Sit Ups

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