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

Friday 4/27/2018

26
Apr

Friday 4/27/2018

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

Warm-up

Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause

Skill

Banded Sprints (No Measure)

Put a band around your waist have a partner hold and you sprint
6x50m Sprints

Metcon

Running Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

200 meter Run

Intermediate

20-Minute AMRAP of:

5 Jumping Pull-ups

10 Box Push-ups

15 Air Squats

100 meter Run

Beginner

20-Minute AMRAP of:

5 Ring Rows

10 Box Push-ups

15 Air Squats

250 meter Row
mini murph prep

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