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 16, 2020

BurgFit 4/16/2020

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 core, posterior, burpees (,)
2 minutes cardio

then

2 rounds
20 second plank hold
10 weighted good mornings 25/15
10 Walking Lunges
5 Burpees

,

Metcon
Metcon (3 Rounds for reps)
3 Rounds
For max reps
45 sec Straight leg sit ups
45 sec Heel touch sit ups
45 sec Hollow Rocks
45 sec Russian twist
1:30 REST between rounds

Heel Touch Sit-ups

Russian twist and heel touch sit-ups are a 1,1,2,2 count

Metcon
After last set of russian twists
REST 3 Min
Metcon (Time)
5RFT
10 KB Deadlifts
10 Burpees
10 Shoulder to OH (5/side)
10 Burpees

20 Min Cap