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

Friday 6/1/2018

31
May

Friday 6/1/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Skill

21EMOM Flutters, PP, Suicide Sprint (21 Rounds for reps)

21 min EMOM

Min 1: 50 Flutter Kicks

Min 2: 20 Push Press 95/65

Min 3: Suicide Sprint (12.5′, 25′, 37.5′, 50′)

Intermediate:

Min 1: 40 Flutter Kicks

Min 2: 12 Push Press 95/65

Min 3: Suicide Sprint (12.5′, 25′, 37.5′, 50′)

Beginner:

Min 1: 25 Flutter Kicks

Min 2: 15 Push Press 65/45

Min 3: Suicide Sprint (12.5′, 25′, 37.5′, 50′)

Metcon

FT HSPU, WB, Thruster (Time)

For Time

21-15-9

Handstand Push Ups

Wallballs 20/15

Thrusters 95/65

Intermediate

Seated DB Press 35/20

Wallballs 15/10

Thrusters 75/55

Beginner

Seated DB Press 25/15

Wallballs 10/8

Thrusters 55/45
12 min Cap

You may not complete this workout within the time cap. Push yourself to keep moving as efficiently as possible. This wod has some more technical movements, if any of them are a weakness for you, try your best to attack them aggressively today!

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