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Thursday 11/9/2017

8
Nov

Thursday 11/9/2017

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

Superset

Approach each round as a sprint. Immediately transition from the D-ball Cleans to the Dubs.

Rest as long as necessary to get your heart rate back down to normal

D-ball over shoulder (5×5 )

Double-Unders (5×50)

Metcon

AMRAP CalA, HSW, HSPU (AMRAP – Rounds and Reps)

minute AMRAP

15/12 Calories on the Assault Bike

25′ Handstand walk

10 Handstand Push Ups

Intermediate

12/10 Cal Assault

100′ OH DB Carry 35/20

10 Seated DB Press 35/20

Beginner

10/8 Cal Assault

100′ OH Plate Carry 45/35

10 Plate Press 45/35

On the presses, keep the elbows at a 45* Angle!

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