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

BurgFit 5/29/19

28
May

BurgFit 5/29/19

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

5 minute rest between WODs

15 AMRAP Bike, WB, DB Snatch, burpee (AMRAP – Rounds and Reps)

AMRAP 15 minutes

10/8 Cal Bike

10 Wallballs 20/14

10 Alt DB Snatch 50/35

10 Burpees

Int:

14/10

35/20

Beg:

8/6 calories

10/6# WB

20/10# DB

Burpee Sprawls

FT 100 DB SA Push Press, 100 GHD, 100 DU (Time)

For Time

100 Single Arm DB Push Press 50/35

100 GHD Sit Ups

100 Double Unders

Int:

4 Rounds

25 Single Arm 35/20

25 GHD Sit-ups

25 Double Unders

Beg:

4 Rounds

20/10

Abmat Sit-ups

50 Jump Rope

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