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

Monday 9/24/2018

23
Sep

Monday 9/24/2018

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

Warm-up

Warm Up Shoulder Packing & ASLR (No Measure)

Banded Shoulder Packing & ASLR

10 reps each side

ASLR (leg posted up against rig)

Chop & Lift

(Left & Right sides, kneeling. Band placed high, medium & low)

Hanging single-arm pull-up bar smash (or banded)

Mobility

Banded Hip Extension (No Measure)

Need a band and an abmat

– Tie a band to the rig 2″ above the ground

– Step one leg into the band and pull it up so it sits right under your smiley

– Step back to pull the band tight and drop down to your knee (on the abmat for padding) (this should be the leg that has the band around it)

– Allow the hip to relax and be pulled towards the rig

https://www.youtube.com/watch?v=lgdeL7-xXGM
Perform 45 second hold per side

Superset

15mins to complete

Strict pull up (5 Rounds for reps)

6×5 Reps

Try to go Unbroken

If you dont have strict pull ups perform 5 negatives with 4-5 seconds on the way down

Pendlay Row (6×8 Build to a heavy set)

Metcon

AMRAP 10 Dubs, HPS, Row (AMRAP – Rounds and Reps)

10 min AMRAP

40 Double Unders

10 Hang Power Snatch 75/55

40 Double Unders

10 Calorie Row

Intermediate

20 Dubs

HPS 65/45

Beginner

80 Single Unders

HPS 45/35

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