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

CrossFit 09/06/2018

5
Sep

CrossFit 09/06/2018

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Gymnastics

Rope Climb (Practice)

Coach lead Practice

Novice: Foot work ascending

Advanced: Fast rope descent technique

https://www.youtube.com/watch?v=7brCjjP1t-Q

Metcon

Team2 20 amrap wn, kb, rc, hsw (AMRAP – Rounds and Reps)

AMRAP 20min

Partner WOD

20 Wallballs 20/14

30 KB Swings

4 Rope Climbs

50ft HSW (25m Relay)

Rest 1 minute between Rounds
Split reps between team however desired.

After completing a round, rest 1 minute, then repeat.

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