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

BurgFit 5/31/19

30
May

BurgFit 5/31/19

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

Warm-up

Warm-up DD, PU, SPU, Air squat, WM (No Measure)

2 min on Bike

then

2 rounds

20 second downward dog

10 push ups

10 Second bottom of push-up (float torso 1 inch off of floor)

10 air squats

10 windmills

Metcon

2x 15 min AMRAP max cals ski/row (AMRAP – Reps)

With a 35 minute running clock

15 minute AMRAP

3 rounds

12 DB Squat Cleans 50/35

12 Supinated-grip Ring Rows

In remaining time, max calories on Ski (Bike if ski is not available)

Rest 5 minutes

15 Minute AMRAP

3 Rounds

9 Ring Muscle-ups

18 SHDP 70/53

In Time remaining:

Max calories Rower

Score is total calories completed between both portions

Supinated grip Ring Rows:

https://www.youtube.com/watch?v=b6GACBKgSDU

Rx: When at bottom of Ring row, body is parallel to floor.

Int:

35/20 DB

Jumping Ring MU

53/35 KB

Scale Ring rows as needed

Beg:

20/10 DB

Ring Transitions

35/26 KB

Scale Ring Rows as needed

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