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

Monday 4/30/2018

29
Apr

Monday 4/30/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Sled pulls (4x50m build to a heavy 50m)

pulls are facing backwards, straps in hand, pulling as you walk backwards

Metcon

15Min AMRAP Plate carry,KBS, Goblet squats (AMRAP – Rounds and Reps)

15 Min AMRAP

100 M Plate pinch carry 25/15

20 Kettlebell swings 53/35

20 Goblet Squats

INT:

35/26

BEG:

26/18

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