No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(727) 205-7551 7490 30th Ave N
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Burg CrossFit North

BurgFit March 24, 2020

BurgFit 3/24/20

Warm-up DD, PU, SPU, Air squat, WM
2 min Cardio. (Run, Burpee, jump rope, etc.)

2 rounds
20 second downward dog
10 push ups
10 Second bottom of push-up (float torso 1 inch off of floor)
10 air squats
10 windmills

15 AMRAP 20 Jump Lunge, 15 Sit-up, 10 Burpee (AMRAP – Rounds and Reps)
15 min AMRAP
20 Alt Jump lunge
15 Situp
10 Burpee

Scale to items that will allow you to be able to perform a full round without stopping or resting.

Scale to traditional lunges or assisted lunges (holding on to a fixed item)

Rest 5 minutes
10 AMRAP 2-4-6-etc ASC Wallball KB swing (AMRAP – Rounds and Reps)
10min AMRAP
2-4-6-8-10 etc
KB Swing

If unable to throw wallball, perform a thruster with the wallball a 1 second pause a the top, without letting go.