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

Crossfit 12/20/17

19
Dec

Crossfit 12/20/17

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

Warm-up

Warm-up (No Measure)

Row/Bike 15 calories

2RNFT

10 air squats

10 pushups

10 situps

10 scap pulldowns

3 burpees

Gymnastics

Metcon (No Measure)

15 Emom

Minute 1: 2 Rope Climbs/4 Rope Walk ups

Minute 2: 15 GHDs/weighted situps

Minute 3: 5 muscle ups (can be ring or bar. Work on the swing and kip if you’re almost there)

Metcon

3RFT Row, DB Push Press, T2B (Time)

3 RFT

500m Row

25 Right Arm Push Press (50/35)

25 Left Arm Push Press (50/35)

25 T2B

Int:

(35/25)

Knee Tucks/Toes 2 Rig

Beg:

(25/15)

Ab-mat situps

#25DaysOfSweatmas Assignment

Metcon (No Measure)

200 dubs/attempts/400 singles

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