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Crossfit 10/19/17

18
Oct

Crossfit 10/19/17

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

Warm-up

3 RNFT

10 Push Ups

10 Pull Ups

10 Ring Dips

5 Cal Row

10 Wall Balls (YCW)

Metcon (Weight)

Weighted Pull Ups (5 Rep) X 1 Min Max Db Floor Press
5 Rep weighted pull up immediately into 1 min max effort Db floor press.

Weighted pull ups

Chin must clearly pass above the bar for all reps with no assistance from the legs.

Db Floor Press

Just like a Db bench press only the floor. This will limit you range of motion, forcing more stability of the weight.

Score is load used for weighted pull ups.

Scale

Weighted Ring Rows (Using a plate on your chest)

Metcon (AMRAP – Reps)

5 x 5 x 5 Amraps (dubs,lung,t2b,)
5 MIn Amrap

50 Dubs

50′ Lunge

10 T2B

-3 Min Rest-

5 Min Amrap

40 Dubs

10 Squat Hops

50′ Burpee Broad Jump

10 T2B

-3 Min Rest-

5 Min Amrap

30 Dubs

50M Suicide Sprint

50′ Broad Jump

10 T2B

Scale

Single Under x 2

Toe To Rig

Lunges

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