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

CrossFit 8/28/2018

27
Aug

CrossFit 8/28/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Weightlifting

Push Jerk to Split Jerk complex

12 minutes to build to HSOD

Metcon

3r-2r-1r chipper (Time)

3 Rounds

15 Box jumps 30/24

400m Run

Then directly into

2 Rounds

15 Deficit HSPU 4″

500m Row

directly into

1 Round

15 KB step-up and over

53/35# 24/20″

.7 Miles on the bike (or 1.2 kilometers)

Cap: 24 minutes
Intermediate: 24/20″ Box Jumps, HSPU (no deficit) 35/26# step-up and overs

Beginner: scale distances as needed to maintain less than 3 min per distance on running, rowing, or biking.

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