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
Follow Us

Burg CrossFit

BurgFit September 24, 2021

BurgFit 9/24/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
2RFT 15 cal Rows, 200 Bear Hug, 100 Lunge, 50 HSW (Time)
2RFT
15/12 cal row
200ft Sandbag Bear Hug 100/80#
15/12 cal Row
100ft Body Weight Lunge
15/12 cal Row
50ft HSW

Cap: 14 minutes

Scoring: 5ft = 1 rep for all distance items

Choose a scaling for calories to complete in a minute or less. Distances should take about 1 minute to complete each, no more than 90 seconds.

Rx+
10ft minimum increments on HSW

Int:
80/60# sandbag
25ft HSW or 100ft Bearcrawl

Beg:
12/9 cals
60/40# sandbag
50ft Bear crawl

Metcon
Rest 4 minutes AFTER cap
2RFT 15 cal skis, 30 T2B, 20 PU, 10 Bar MU (Time)
2RFT
15/12 Cal Ski
30 T2B
15/12 Cal Ski
20 Pullups
15/12 Cal Ski
10 Bar MU

Cap: 14 min

This workout is going to target your pulling muscles, the ENTIRE time. Break early and often before the fatigue sets in too quickly.

Scale your gymnastic movements to something that you could complete each one in 3 sets or less. Scale cals to something you can complete in a minute or less.

Int:
Toes to eye level
Assisted Pull-up
5 Bar MU or 10 Jumping Bar MU

Beg:
12/9 cals
30 Knee raises or Toes to Rig
20 Ring Rows
10 Pullups/Jumping Pullups