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 August 20, 2021

BurgFit 8/20/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
E8 for 32min .4 bike, 10 DP, 10 C2B, 5 Wall Walk, 5 Man Maker (4 Rounds for reps)
E8 for 32min
.4 Mile bike
10 Devil Presses 35/20
10 C2B Pullups
5 Wall Walk-ups
5 Man Makers 35/20

Choose scaling options to keep the first round around 4-5 minutes. All movements incorporate shoulders to some degree. Try your best to use your hips doing the Man makers and devil presses to help off set shoulder fatigue.

Rx+
50/35
5/4 Bar Muscle ups (instead of C2B)

Int:
.3 mile bike
10 Devil Presses 35/20
Pull-ups
3 Wall walk-ups
3 Man Makers 35/20

Beg:
.2 Mile Bike
10 Devil Press 20/10
10 Ring Rows
3 Inch Worms
3 Man Makers 20/10