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

CrossFit 8/29/2018

28
Aug

CrossFit 8/29/2018

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

Skill

5 minute coach led Turkish Get-up practice

Turkish Get Up (Build to a heavy 2 reps (1 per side))

15 minutes to build to a heavy 2 rep turkish get-up.

If you have done turkish get-ups before and confident in your abilities, use a Barbell. If not, use dumbbells or kettlebells.

Metcon

Pyramid DL Burpee (Time)

10-8-6-4-2-4-6-8-10

Deadlifts 225/155

Burpees over bar

Rx+: 255

Cap: 12 minutes

Intermediate:

155/105

Beginner: 95/65

Perform 1/2 of the burpee Reps (5-4-3-2-1-2-3-4-5)

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