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

CrossFit February 13, 2020

CrossFit 2/13/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Weightlifting
Hang Snatch (Heavy Double)
14 minutes to complete

Metcon
CFHQ HSHold, Squat, HSW, HSPU (Time)
CF HQ Wod 181013

For time:

3-minute handstand hold
100 air squats
50-meter handstand walk
100 air squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

20 minute time cap (be smart with rest!)

If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate:

For time:

2-minute handstand hold
100 air squats
25-meter handstand walk
100 air squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner:

For time:

2-minute inverted hold
50 air squats
25-meter bear crawl
50 air squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.