Our Response to the COVID-19 Pandemic
No Sweat Intro

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 July 24, 2020

BurgFit 7/24/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
10 AMRAP 9 Burp, 6 HSPU, 3 BMU (AMRAP – Rounds and Reps)
10 Min AMRAP
9 Burpees
6 Hand stand push ups
3 bar muscle ups

Int:
Elevated HSPU
C2B

Beg:
DB Presses
3 Pull-ups or 6 Jumping Pull-ups

Choose a difficult movement if scaling Bar Muscle-ups.

Metcon (Time)
4 RFT
400M Run
50 Double unders
25 Hollow rocks

20 Min cap

Int:
25 DU
Rocking Knee Tuck Hold Hold

Beg:
200m Run
50 Single Unders
30 Second Knee Tuck Hollow Hold (shoulders off of ground)

Rocking Knee Tuck Hollow Hold: Holding the knee tuck position shown below, begin rocking