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

BurgFit 8/09/19

8
Aug

BurgFit 8/09/19

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

20 second handstand hold

Metcon

5 minute rest AFTER cap

CrossFit Games Event 10 2019 (Time)

30-20-10

Cals Bike

Toes to Rings

Perform Toes to Bar if Rings are not available.

Cap: 10 minutes

Int:

20-15-10 cals

Toes to eye level (bar)

Beg:

15-10-5 cals

Knees to chest (Bar)

20 AMRAP ascending Dub HSW and cal Ski (AMRAP – Rounds and Reps)

20 minute AMRAP

20 Double Unders

10′ Handstand Walk

40 Double Unders

20′ Handstand Walk

60 Double Unders

30″ Handstand Walk

After each round of handstand walks, perform 15/12 cals on ski (row if ski is not available)

Continue to increase in reps and distance until time is up

Open standard for Rx Handstand Walk (must complete 5ft increments)

5ft = 1 rep.

Intermediate

10 Dubs

20′ OH Db Carry 50/35

20 Dubs

40′ Carry

30 Dubs

60′ Carry

etc.

Beginner

Singles

OH Plate Carry 45/25

10/8 cal ski

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