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

Friday 5/04/2018

3
May

Friday 5/04/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Back Squat (Build to a heavy 4-rep)

First Rep 3 second pause

2nd and 3rd Rep Regular

Fourth Rep 3 second pause

Metcon

4RFR Row, Pull, WB (4 Rounds for reps)

4 Rounds

In 4 Minutes complete:

250 meter Row

15 Pull Ups

In the remaining time Amrap

Wall Balls 20/15

Rest 1 min and Repeat

Score is the number of WallBalls completed each round

Intermediate

15 Jumping Pull Ups or 10 Full Pull Ups

WB 15/10

Beginner

200 meter Row

15 Ring Rows

AMRAP

WB 10/8

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