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

Thursday 3/15/18

14
Mar

Thursday 3/15/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Gymnastics

Core EMOM Lsit, Dball hold, plank (No Measure)

EMOM for 12 Min

Min 1- 30 sec L sit

Min 2-40 Sec Dball hold 100/75

Min 3- 40 sec plank

INT:

80/50

BEG:

50/40

Metcon

E4MOM Dubs, Burpees, cal bike (5 Rounds for time)

E4MOM for 20 Min

50 Double unders

10 Burpees

15/12 Cal Bike

INT:

30 dub attempts

8 burpees

12/10

BEG:

100 singles

6 burpees

10/8

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