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Crossfit 12/6/17

6
Dec

Crossfit 12/6/17

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

Warm-up

1 Mile Bike

10 Jump Squats

8 Inch Warms

10 Hollow Rock + Superman

10 PVC Pass Through

10 PVC Thrusters

Superset

:90 Recovery

Build to HSOD for strict press and choose a weight for the bottom ups that will allow you to fininsh each side without fault.

Strict Press (5×10)

Bottom Up KB Press (5×10 (each side))

Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stability

Metcon

Metcon (Time)

Kalsu
For Time

100 Thrusters

(EMOM 3 Burpees)

Rx+

135/85

Rx

95/65

Int

75 Reps

Beg

65/55

50 Reps

*Burpees Start At The Top Of Every Minute*

#25DaysOfSweatmas Assignment

Assault Bike (Calories)

75 Calories on Assault Bike

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