Call Us: (727) 220.3070

Monday 9/18/2017

17
Sep

Monday 9/18/2017

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Skill

deficit deadlifts (Build to a heavy set of 3 with perfect form.)

pull a deadlift feet standing on any form of lift platform
Do not compromise form for an extra pound! Positioning is very important for this lift.

Metcon

FT Dubs/WB then T2B/BJ (Time)

For Time

2 Rounds

75 Double Unders

25 Wallballs 20/15

Immediately into

4 Rounds

9 Toes to Bar or Leg Lifts (if your hands are too torn up)

9 Burpees

Intermediate

2 Rounds

40 Double Unders

25 Wallballs 15/10

Immediately into

4 Rounds

9 Leg Lifts

9 Burpees

Beginner

2 Rounds

125 Single Unders

25 Wallballs 10/8

Immediately into

4 Rounds

9 Leg Lifts

9 Burpees to a Box

Leave a Reply