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

Friday 9/28/2018

27
Sep

Friday 9/28/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Mobility

Banded Hip Extension (No Measure)

Need a band and an abmat

– Tie a band to the rig 2″ above the ground

– Step one leg into the band and pull it up so it sits right under your smiley

– Facing the rig, step back to pull the band tight and drop down to your knee (on the abmat for padding) (this should be the leg that has the band around it)

– Allow the hip to relax and be pulled towards the rig

https://www.youtube.com/watch?v=lgdeL7-xXGM

Skill

EMOM10 D-Ball Holds, CalB (No Measure)

10 minute EMOM

Even Mins: 45 Second D-Ball Hold 100/80

Odd Mins: 15/12 Calorie Bike

Intermediate

E: 80/60

o: 12/10

Beginner

E:60/40

O: 10/8

Metcon

CFHQ DL + Run (Time)

CF HQ Workout 180822

For Time

21 Deadlift 225/155

400m Run

18 Deadlift 225/155

400m Run

15 Deadlift 225/155

400m Run

12 Deadlift 225/155

400m Run

20 min time cap

Intermediate

DL 185/135

300m Run

Beginner

DL 135/95

200m Run

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