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

Crossfit 12/21/17

20
Dec

Crossfit 12/21/17

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

Weightlifting

Clean Grip RDL (HSOD x 5)

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.

Metcon

5RFT (Time)

5RFT

10 Deadlifts (225/155)

20 pistols

30 GHDs

Int:

(185/125)

Beg:

(135/95)

Pistols to a box/band

Ab-mat situps

#25DaysOfSweatmas Assignment

Metcon (No Measure)

8×4 ring dips + :05 second hold support position AND :05 second hold in bottom position

Leave a Reply