No Sweat Intro

The best fitness facility in Sunbury, OH! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit Sunbury, 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!

(740) 217-4077 198 North Columbus Street
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Burg CrossFit Sunbury

BurgFit April 16, 2020

BurgFit 4/16/2020

Announcements
Click on the links below to attend the Zoom meeting and join us live for the BurgFit WOD
8:00 AM https://zoom.us/j/328962467
5:30 PM https://zoom.us/j/251979792

Warm-up
Warm-up core, posterior, burpees (,)
2 minutes cardio

then

2 rounds
20 second plank hold
10 weighted good mornings 25/15
10 Walking Lunges
5 Burpees

,

Metcon
Metcon (3 Rounds for reps)
3 Rounds
For max reps
45 sec Straight leg sit ups
45 sec Heel touch sit ups
45 sec Hollow Rocks
45 sec Russian twist
1:30 REST between rounds

Heel Touch Sit-ups

Russian twist and heel touch sit-ups are a 1,1,2,2 count

Metcon
After last set of russian twists
REST 3 Min
Metcon (Time)
5RFT
10 KB Deadlifts
10 Burpees
10 Shoulder to OH (5/side)
10 Burpees

20 Min Cap