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

BurgFit 8/21/19

20
Aug

BurgFit 8/21/19

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

2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)

2 RFT

200m Med Ball Run 20/14

10 Sandbag Squats 100/80

200m Med Ball Run

20 Wallballs 20/14

200m Med Ball Run

30 Pull Ups

200m Med Ball Run

40 V-Ups

Cap: 35 minutes

Int:

15/10 Wallball

80/50 Sandbag

30 Jumping pull-ups

40 Tuck-ups

https://www.youtube.com/watch?v=obVuc0wZoss

Beg:

10/6 Ball

50/30 Dball

30 Ring Rows

40 Sit-ups

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