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

Monday 5/21/2018

20
May

Monday 5/21/2018

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

Warm-up

Warm Up Legs and pull ups (No Measure)

400 meter Run/500m Row

20 lunges in place

10 toe touches

10 hip circles

5 strict pull ups with a 1 second hold/squeeze at top or 5 Pull Up Negatives

Skill

14EMOM HSW, L-Sit (14 Rounds for reps)

14 minute EMOM

Odd: 25′ Hand Stand Walk

Even: 45 second L-sit

Intermediate:

Odd: 24 Thigh Touches

Even: 30 second L-sit

Beginner:

Odd: 24 Shoulder Touches

Even: 30 second Plank Hold

Metcon

Murph Prep Monday!

We are one week away

4RFT MB Run, SU, MBS, Push (Time)

4 Rounds for Time

400m Med Ball Run 20/15

20 Abmat Sit Ups

20 Med Ball Squats (bear hug) 20/15

20 Push Ups

Intermediate

15/10

Beginner

200m Med Ball Run

10/8

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