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

BurgFit 5/8/19

7
May

BurgFit 5/8/19

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

Warm-up

Warm 400 run, pass, Kip, Lunge, Jump squat (No Measure)

400m Run or Row

then

2 Rounds

10 Pass throughs

10 Kip Swings

10 Lunges

10 Jumping air squats

Metcon

5 minute rest after time cap

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cap: 15 minutes

Int:

35/26

12 Jumping Pullups

beg:

200m Run

21 KB Swings 26/18

12 Ring Rows

30-20-10 Pistols, HSPU (Time)

30-20-10

Alternating pistols

Handstand Push-ups

Cap: 15 minutes

Int:

Assisted Pistols

Elevated HSPU

Beg:

Narrow stance Air squats

Db Presses or Pike Push–ups

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