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

Crossfit 7/20/2018

19
Jul

Crossfit 7/20/2018

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Gymnastics

15 min to go make it as far through the list. Must show absolute control in the motion and ability to repeat prior to moving on to the next movement

-Pike

-Wall walk-up

-Headstand against wall

-Raised headstand against wall (abmats under head)

-Handstand

-1 arm handstand hold (ability to perform bilaterally prior to moving on)

-Free standing hold

-1 arm free standing hold

If you get stuck at a movement, work on it.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Rx: Squat snatches, Ring muscle ups

Intermediate: 115/80 2:1 Ring dips

Scaled: 95/65 Power Snatch, 2:1 Ring Push-ups

Cap: 15 minutes

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