No Sweat Intro | Drop In

Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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Burg CrossFit

BurgFit April 15, 2020

BurgFit 4/15/2020

Announcements
Click on the links below to attend the Zoom meeting and join us live for the BurgFit WOD
8:00 AM https://zoom.us/j/328962467
5:30 PM https://zoom.us/j/251979792

Warm-up
Warm-up 2min cardio line drills 2 GM Boot strap AS, bear crawl, TS
2 minutes of cardio
Lines Drills on a 10m line

2 round
Toy soldiers (down)
10 Good mornings
Bear Crawl (back)
10 Boot strap squats

Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 ball slams
10 KB Sumo high pull

Ball Slams

Metcon
Rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 KB snatch
10M Bear crawl

KB starts from the hang

10m Bear crawl = 1 rep

Metcon
Rest 5 minutes
Metcon (AMRAP – Reps)
5 Min AMRAP
Max bent over row with KB

Alternate every 10 Reps

Score is total reps completed