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

Thursday 5/31/2018

30
May

Thursday 5/31/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Superset

Start with 5 rope climbs and then immediately transistion into Side Planks. Then 4 + Side Planks, 3 + SP …

15 mins to complete

Rope Climb (5, 4, 3 ,2, 1)

Intermediate

2, 2, 2, 2, 2 to 12′ mark

Beginner

4 box lock and stands each round

While sitting on a box, enable the j-hook and then stand and extend. Work on getting familiar with how to best approach the rope to be able to reset when hanging.

Side Plank (30 sec hold on each side (try for UB))

Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees).

Just like a traditional plank, your core should be constantly engaged and you don’t want your hips to sag or over-extend (valley or mountian)

Metcon

Chipper KBS, DBS, GS, DBT, CalA (Time)

For Time

50 KB Swings 53/35

40 Alt. DB Snatches 50/35

30 Goblet Squats 53/35

20 DB Thruster 50/35

10 Calories Assault Bike

13 min Cap

This is going to be a race to get done under the time cap. Scale appropriately and push the envelope to get it completed within the time cap!

Intermediate

KB 35/26

DB 35/20

Beginner

KB 26/18

DB 25/20

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