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

BurgFit 8/14/19

13
Aug

BurgFit 8/14/19

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

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Handstand hold

Metcon

Rest for 5 minutes AFTER the cap

E6 for 18min, 3 RC, 10 Cluster, 15 HSPU, 20 Pistol (3 Rounds for time)

Every 6 minutes for 18 minutes

3 Rope Climbs

10 Clusters 50/35’s

15 HSPU

20 Alt. Pistols

Int:

3 RC to 12′

35/20’s

elevated HSPU

Assisted Pistols

Beg:

5 Rope Walk-ups

Pike push-ups or DB Presses

Box Pistols

2k Ski remaining dballs (Time)

in 10 minutes, perform a 2k ski (2k row if unavailable)

in remaining time, perform max dball OVER shoulders.

Rx+: 150/100

Rx: 100/80

Int: 1750m Ski, 80/50

Beg: 1500m Ski, 50/30

Score is total dball to shoulders completed

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