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

CrossFit 8/31/2018

30
Aug

CrossFit 8/31/2018

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

Superset

15 minutes to complete all 4 work sets

Behind The Neck Strict Press (4×5)

Starting workset is 60% or more of your 1RM Strict Press.

Build in weight over the 4 sets

Barbell Row (4×8)

choose a challenging weight but able to go unbroken.

This is a strict motion. No assistance with the hips.

https://www.youtube.com/watch?v=I-qgwlP0J90

Metcon

2 REFT DU, Db SC, Burpee (2 Rounds for time)

2 Rounds each for time

50 Double Unders

15 Db Squat Cleans

50/35 (1 in each hand)

15 Burpees

50 Double Unders

Cap: 5 minutes per round

Rest 3 minutes between rounds (rest starts AFTER the cap time)

Intermediate:

25 Double Unders

15 Db Squat Cleans 35/20

15 Burpees

25 DU

Beginner:

50 Singles

15 DB squat Cleans 20/10

15 Sprawls

50 sinlges
A sprawl is a Burpee without lowering your torso down to the ground.

https://www.youtube.com/watch?v=nfPM4S24chs

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