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 20, 2020

BurgFit 4/20/20

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

Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit

Click here for the WOD stimulus of the day!
https://www.youtube.com/watch?v=pJtfgGmR5vw

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 (Time)
3 Rounds For Time
50 wall balls
25 KB swings

17 min cap

Perform Goblet squats if no available wall. If your KB weight is on the heavier side, scale down to 35 reps.

Metcon
Rest 3 minutes AFTER the cap
Metcon (Time)
2 Rounds For Time
40 burpee Med ball to OH
20 Med ball lunges

15 min cap

Perform a burpee (to the floor), instead of jumping, grab the medball and bring it overhead.

For the lunges, hold the medball anywhere on the torso that doesn’t allow it to rest on the legs