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Monday 11/13/2017

12
Nov

Monday 11/13/2017

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Skill

tire flips (10 minute EMOM complete 7 tire flips)

If the class gets large, alternate with a partner on flips during each minute but only complete as many reps as possible within 45 seconds of work.

Find a weight that is challenging but still workable for the entire emom.

If Tires are not available, sub D-ball Cleans. Still utilize the alternating partner if necessary.

Metcon

FT RR, Push, SU (Time)

For Time

50-40-30-20-10

Ring Rows

Push Ups

Ab Mat Sit Ups

Ring Rows are with only the heels resting on the ground and knees locked out. Minimize using your hips to drive through the movement.

Rx +

Deficit Ring Rows (place heels on a box at roughly the same height as the rings and knees locked out)

Hand Release Push Ups

Weighted Ab Mat Sit Ups 20/15

Intermediate

Elevate the ring rows and push ups as necessary

Scaled

30-24-18-12-6

Elevated Ring Rows

Elevated Push Ups

Ab Mat Sit Ups

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