Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance
Warm Up Lunges, TS, DD, WM (No Measure)
2 Rounds for Quality
10 Toy Soldiers
30 seconds Downward Dog
Rest 5 minutes after the intervals
Interval Training Bike + Squats (4 Rounds for reps)
Four sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
30 seconds of D-ball Squats (100/80 lbs)
Rest 3 minutes
Push hard on these intervals! Score is total calories and squats each round.
4 x 800 Run (4 Rounds for time)
4 Rounds for Times
Rest 2 mins
Any variance in time from one to the next is a 1 burpee penalty. These need to completed during your “rest” between runs.