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

Monday 8/13/2018

12
Aug

Monday 8/13/2018

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

Warm-up

Warm Up Bike GB, DB, TS, (No Measure)

2 minutes on Assault Bike (moderate pace)

Then 2 Rounds

30 second Glute Bridge

20 Toy Soldiers

10 Dead Bugs

Skill

Speed Deadlift (18 min EOMOM perform 3 deadlifts. Build to HSOD)

Utilizing Clean Grip with perfect form, pull as explosively as possible

Drop bar from the top of the lift, follow it down, reset and hit it again

You want this to be fast and explosive but NEVER lose form!

Metcon

FT CalR, RD, K2E, MBC (Time)

For Time

21-15-9

Calorie Row

Ring Dips

Knee 2 Elbow

Medicine Ball Cleans 20/15

13 min Time Cap

Intermediate

Box Assisted Ring Dips

Knee 2 Chest

15/10

Beginner

Banded or Stationary Dips (or Elevated Ring Push Ups)

Knee Tucks (attempt to do some scaling that still requires hanging)

10/6

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