Call Us: (727) 220.3070

Friday 4/28/2017

27
Apr

Friday 4/28/2017

Burg CrossFit – CrossFit

Warm-up

Warm Up 2 400’s push/pull (No Measure)

2 rounds

400 meter run

10 push ups

10 pull ups

Skill

Sally Up/Sally Down Push Ups (Time)

When Sally is Up you go to top plank of push up position

When Sally is Down you hover an inch from the ground in the bottom of the push up position

Score is how long you manage to go Unbroken (still work the entire song)

Intermediate:

Reverse the calls:

When Sally says Up you’re in the bottom of the push up (hovering)

When Sally says Down you’re in the top of the push up (plank)

Scaled:

Reverse the calls and elevate the push ups

12emom RC + Cals (12 Rounds for reps)

12 minute EMOM

even: 2 legless rope climbs

odd: 10/8 Cal Assault or 15/12 Cal Rower

Intermediate:

even: 2 Rope Climbs

odd: 8/6 Cal Assault or 10/8 Cal Rower

Beginner:

even: 4 Rope Walk Ups

odd: 8/6 Cal Assault or 10/8 Cal Rower

Metcon

10amrap WB,PS,RC (AMRAP – Rounds and Reps)

10 minute AMRAP

20 Wall Balls 20/15

12 Pistol Squats

2 Rope Climbs

Intermediate:

20 Wall Balls 15/10

12 Seated Pistols

1 Rope Climb

Beginner:

20 Wall Ball Shots 10/8

12 Seated Pistols

6 Rope Walk Ups