Call Us: (727) 220.3070

Thursday 10/12/17

11
Oct

Thursday 10/12/17

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

20 push-ups

30 second hold on rig (pull-up grip)

10 strict ring dips

Weightlifting

HSOD x 5 Bent Over Rows

HSOD x 5 Bent Over Rows

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

Metcon

5RFT Bench Press, Row (Time)

5RFT:

Row 500 meters

Bench Press x 15 (135/95)

Int:

(95/65)

Beg:

Row 250 meters

(65/45)

Leave a Reply