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

Friday 3/02/2018

1
Mar

Friday 3/02/2018

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

Warm-up

Warm Up Coach Led Dynamic Stretch (No Measure)

5-7 Minute

Active Dynamic Stretching

Ex. Toy Soldiers

High Knees

Butt Kicks

Inch Worms

Broad Jumps

Shuttle Sprint

Skill

Open Workout Prep (No Measure)

15 minutes to go over the mechanics, efficiency tips, and any general breakdowns necessary for today’s wod!

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

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