Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance
Rest 3 minutes between metcons
Running Warm Up (No Measure)
20 Calories Assault
Then 2 Rounds
25 feet of each:
Side Shuttle (each direction)
Grapevine (Karaoke)(each direction)
EOMOM 30 Sprints (15 Rounds for reps)
Every other minute for 30 minutes
Every second (+ or -) is a 1 burpee penalty.
Burpees need to be completed before next round!
Score is burpees completed each round.
250m Sprint on Rower with same penalty
Tabata Dubs + Plank (8 Rounds for reps)
4 minute tabata
20 seconds of work 10 seconds rest
Alternate between each movement for the 4 minutes