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

BurgFit 6/7/19

6
Jun

BurgFit 6/7/19

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

Warm-up

Warm Up Run, Dubs, WL, IW, TS (No Measure)

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

10 Toy Soldiers

5 Inch Worms

Metcon

10 AMRAP 9 Burp, 6 HSPU, 3 BMU (AMRAP – Rounds and Reps)

10 Min AMRAP

9 Burpees

6 Hand stand push ups

3 bar muscle ups

Int:

Elevated HSPU

C2B

Beg:

DB Presses

3 Pull-ups or 6 Jumping Pull-ups

Choose a difficult movement if scaling Bar Muscle-ups.

Metcon (Time)

4 RFT

400M Run

50 Double unders

25 Hollow rocks

20 Min cap

Int:

25 DU

Rocking Knee Tuck Hold Hold

Beg:

200m Run

50 Single Unders

30 Second Knee Tuck Hollow Hold (shoulders off of ground)

Rocking Knee Tuck Hollow Hold: Holding the knee tuck position shown below, begin rocking

https://www.youtube.com/watch?v=6i1LsA5NDMQ

6 Week Challenge

Metcon (Time)

4rft

200 run

50 single unders

10 ring rows

Leave a Reply