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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 May 13, 2022

Burgfit 05/13/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP15 15 PU 250m Row 20 HSW 250m Row 25 Air Squats 250m Row (AMRAP – Rounds and Reps)
AMRAP 15 minutes

15 Push Ups
250m Row
20ft HSW
250m Row
25 Air Squats
250m Row

Choose scaling options for each movement that allow you to complete each movement in under a minute.

50m = 1 rep

Rx+ 40ft HSW

Int:
Elevated Push Up
2 Wall Walk Ups OR 15ft HSW

Scaled:
Banded Push Up
40ft Bear Crawl

Metcon
5min Rest
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

15 min cap

Helen is meant to be fast. KB swings should be done in NO more than 2 sets. Pull Ups NO more than 2 set.

Int:
35/26
Banded Pullups

Scaled:
26/18
Jumping Pullups OR Ring Rows