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

CrossFit April 16, 2020

CrossFit 4/16/20

Announcements
Click on the links below to attend the Zoom meeting and join us live for the CrossFit WOD
9:30 AM https://zoom.us/j/609684060
12:00 PM https://zoom.us/j/261919068
7:30 PM https://zoom.us/j/842761928

Warm-up
Warm-up
2 min cardio
2 Rounds:
20 Bird Dogs
20 Shoulder Taps
15 Kang Squats
30s Handstand Hold/Plank

Skill
Shoulder Press (4×10)
Barbell Row (3×10)

Metcon
Metcon (Time)
5RFT:
10 Barbell Thrusters (Light)
20 Single Arm DB Swing
30ft Front Rack Lunge

1 min rest between rounds

27 min cap.

Think of Light as 95/65

DB Swings to Eye level , 10 total per side, do NOT need to alternate.

INT/BEG:
Barbell Lunge