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

CrossFit 10/12/2018

11
Oct

CrossFit 10/12/2018

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

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Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal Row

2 rounds

10 walking lunges

10 pass throughs

5 Inch worms

Mobility

perform 10 Squats with a 5 second pause at the bottom with feet and knees together.

If unable to perform without falling over, hold a KB in front or place heels on a plate.

Weightlifting

15min amrap row, PP, ghd (AMRAP – Rounds and Reps)

15min AMRAP

200m Row

10 S2OH 155/105

20 GHD Sit-ups

Int:

S2OH 115/80#

10 GHD Sit-ups

Beg:

S2OH 75/55#

20 abmat sit-ups

Split Jerk (Heavy Single)

15 minutes to establish a heavy single rep

Metcon

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