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

BurgFit 8/19/19

18
Aug

BurgFit 8/19/19

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

Running Clock

0:00-12:00

30-20-10

Cal Row

GHD Sit Ups

12:00-15:00

Rest

15:00-25:00

15-10-5

Cal Bike

Single Arm OH Squat 50/35

25:00-28:00

Rest

28:00-35:00

10-8-6

Reverse Pedaling Cal Bike

Wall Walk Ups

30-20-10 Cal Row. GHD (Time)

For Time

30-20-10

Cal Row (F 24-16-8)

GHD Sit-ups

Int:

Weighted Sit-ups 25/15 plate

Beg:

20-14-8 Cal Row

Sit-ups

15-10-5 Cal Bike, SA OHS (Time)

For Time

15-10-5

Cal Bike (F 12-8-4)

Single Arm OH Squat 50/35

Int:

35/20

Beg:

12-8-4 (9-6-3)

Cal Bike

15-10-5

Goblet squats 35/20

10-8-6 Reverse Bike, Wall walks (Time)

For time

10-8-6

Reverse Pedaling Cal Bike (same cal count M/F)

Wall Walk Ups

Int:

Wall walk-ups to 45 degrees

Beg:

Stationary Inchworm to hand release push-up (Start in push-up, walk hands back to feet, walk hands back to push-up position, lower chest down to ground and lift hands to complete rep)

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