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

Monday 3/5/2018

4
Mar

Monday 3/5/2018

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

Warm-up

handstand push ups and dubs (No Measure)

2 rounds not for time

10 plate presses

20 double unders

10 hand release push ups

20 double unders

10 handstand push ups

Superset

Bench Press (10×3 build to a heavy 3)

Banded Tricep Extensions (10×15)

Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Metcon

3RFT AS,WL,CalA (Time)

3 Rounds for Time

15 Jumping Air Squats

15 Walking Lunges

15 Cal Assault

Intermediate

15 Air Squats

15 Walking Lunges

15 Cal Assault

Beginner

15 Air Squats

15 Mountain Climbers

15 Cal Assault

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