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

Thursday 2/22/18

21
Feb

Thursday 2/22/18

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

Warm-up

Warm up 8 minute emom (No Measure)

1-40 jumping jacks

2-20 air squats

3-20 pass throughs

4-20 toe touches

5-20 spiderman push ups

6-20 mountain climbers

7-45 second cobra stretch

8-45 second downward dog

Weightlifting

Try to resist going heavy or doing extra work today the OPEN starts tomorrow.

Use today as active recovery

Back Squat (E2MOM for 14 Min )

Perform 5 Reps @60-70%

all sets at the same weight

Metcon

EMOM18 BIKE, ROW, Burpees (18 Rounds for time)

EMOM 18 Min

1-12/8 Cal Bike

2-12/8 Cal Row

3- 10 Burpees or 100 M Run

INT:

10/7 CALS

8 Burpees

BEG:

8/6

6 burpees
If you are signed up for the open dont go hard today.

May see burpees on friday for the open so you choose either Run or burpees

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