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

Monday 9/17/18

16
Sep

Monday 9/17/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Mobility

Ankle stretch (No Measure)

Sit with one foot flat on the ground other leg tucked behind you put KB on your knee and drive your knee forward to stretch out the ankle

Complete 1 Min on each leg
https://www.youtube.com/watch?v=nRhhvA9Zx28

Weightlifting

20 Min to complete both parts

5-7Min Tall cleans

13-15 Squat cleans

Tall Clean (4×3)

Start with bar at hip height

Shrug and pull yourself under the bar working on speed and Footwork

Form over Weight

Squat Clean (HSOD x 3)

Must be a squat clean doesnt have to be Touch and go no longer then 10 sec between lifts

Metcon

3RFT Row, GHD, FRT SQ (Time)

3 RFT

500M Row

20 GHD sit ups

10 Front squats 155/105

15 Min Cap

INT:

12 GHD sit ups/ 20 Ab mat situps

135/95

BEG:

Ab mat sit ups

95/65

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