St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

12/12/17

12
Dec

12/12/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

400m Run

50 Dubs

20 Lunges

20 Ring Rows

20 Air Squats

Skill

Superset

Chinese Barbell Row (4 x 12)

Build up to a HSOD while making sure every rep contacts the underside of the bench.

Floor Press (4 x 12)

Use DB/KB.

Build to HSOD with controled form.

Metcon

Metcon (Time)

3RFT,abmat,OHL,abmat.Row
3 Rounds

25 Weighted Ab Mat Sit-Ups

25m Over Head Walking Lunge

25 Chest To Bar

Rx+

GHD

53/35

8 Ring Muscle Ups

Rx

14/10

35/25

Int

10/8

25/15

25 Pull Ups

Beg

10/8

25m Lunges

25 Ring Rows

#25DaysOfSweatmas Assignment

2k Row For Time.

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