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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 August 16, 2021

BurgFit 8/16/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP8 50ft FR Lunge 25ft HSW (AMRAP – Rounds and Reps)
AMRAP 8 minutes
50ft Double DB Front Rack Lunge 35/20
25ft HSW

5ft= 1 rep

Rx+
50/35
5ft minimum increments

Choose a difficulty for the HSW to be able to complete in under 1 minute if fresh.

This workout is going to tax the core and lungs prior to going into handstand walks, to be able to test your walks while under fatigue.

Int:
4 wall walk-ups
20/10 DB Lunges

Beg:
50ft Bear crawl
No weight lunges

Metcon
Rest 4 minutes
AMRAP8 Asc Row Cal Burpees Over Rower (AMRAP – Rounds and Reps)
AMRAP 8
2 Cal Row
2 Burpees Over Rower
4 Cal Row
4 Burpees Over Rower

Add 2 Reps after each round

Int:
Burpee over the rower (step-overs allowed)

Beg:
Burpees or sprawls (no traveling over the rower)

Metcon
Rest 4 minutes
10RFT 2HSPU 4 Ring Dips 6 Pushups (Time)
10RFT
2 HSPU
4 Ring Dips
6 Push Ups

12 min cap

This workout is all about managing the "pump" in your arms/shoulders. All 3 movements are pressing/pushing motions. Scale movements to be able to complete a round in under 1 minute while fresh.

Int:
Elevated
Banded Dips/Pushups

Beg:
Hand Release Pushups
Box/Bench Dips
Pushups to Box