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

Thursday 3/01/2018

28
Feb

Thursday 3/01/2018

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

Warm-up

Warm Up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Skill

Overhead Squat (5×3 Build to a heavy 3. Take 90 seconds btwn sets)

Metcon

1 minute rest/transition between Tabatas

Tabata PS + Squat Holds (8 Rounds for reps)

4 minute tabata

20 seconds of work 10 seconds rest

Power Snatch 95/65

Bottom of Active Squat Hold (no letting hamstrings go and bottoming out)

Alternate between each movement for the 4 minutes

Intermediate

75/45

Beginner

45/35

Tabata Dubs + Plank (8 Rounds for reps)

4 minute tabata

20 seconds of work 10 seconds rest

Double Unders

Plank Hold

Alternate between each movement for the 4 minutes

Tabata Wallballs + HS Hold (8 Rounds for reps)

4 minute tabata

20 seconds of work 10 seconds rest

Wallballs 15/10

Handstand Hold

Alternate between each movement for the 4 minutes

Scaled

WB 10/8

Inverted Push Up Holds (place feet on a box at 24″ and hold the top of a push up position)

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