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Crossfit 10/17/17

16
Oct

Crossfit 10/17/17

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

Warm-up

2 RNFT

10 Push Ups

10 Pull Ups

10 Ring Dips

5 Cal Row

10 Wall Balls (YCW)

Weighted Glute Bridges (5 x 15)

place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.
FORM > WEIGHT

Metcon (Time)

10/20/30 KBSHP, BBJO, RKBS
10 / 20 / 30

10 x Kb Sumo High Pull 53/35

10 x BBJO 24″/20″

10 x Russian KB Swings 53/35

20 x KBSHP

20 x BBJO

20 x RKBS

30 x KBSHP

30 x BBJO

30 x RKBS

Int

32/25

20″/16″

Beg

25/15

Box Burpee Step Over

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