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Monday 11/20/2017

19
Nov

Monday 11/20/2017

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

Warm-up

25/10lb Plate Warmup (No Measure)

*Coach Lead

2rds, 1 minute rest between

15 Seconds Each

Forward raises

Circles out front to Right

Circles out front to Left

Halos to Right

Halos to Left

Overhead Press

Behind the head tricep press

Weightlifting

Split Jerk (Build to a heavy 1-rep of the day)

Metcon

3RFT DB PP + Row (Time)

3 rounds for time

25 DB Push Press 35/25

400 meter Row

Intermediate

25/15

Beginner

15/10

If you run out of DBs, substitute kbs

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