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

Monday 4/23/2018

22
Apr

Monday 4/23/2018

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

Warm-up

Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Front Squat (5×10 build to a heavy 10)

5 full sets of 10 reps!

Metcon

10RFT PC + WL (Time)

10 rounds for time of

15 min cap

Rx+

155/115 power cleans, 5 reps

10 walking lunges

Rx

135/95

Intermediate

95/65

Beginner

53/35 kettlebell swings

step ups

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