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

Thursday 8/16/2018

15
Aug

Thursday 8/16/2018

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

Warm-up

Warm Up Bike GB, DB, TS, (No Measure)

2 minutes on Assault Bike (moderate pace)

Then 2 Rounds

30 second Glute Bridge

20 Toy Soldiers

10 Dead Bugs

Skill

Back Squat (8×2 Build to a heavy 2 rep)

Take 4 minutes to warm up

Then 16 minutes to complete:

Your first set should start at no less than 65% of your 1-rep. Be strategic on your percentages for the remaining 7 sets.

90 rest between sets

Metcon

5RFT Dubs, Pull Ups, Lunges, Run (Time)

5 Rounds for Time

50 Double Unders

15 Pull Ups

30 Lunges (15 each side)

100m Run

17 min Cap

RX+

Dubs + Pull Ups have to be unbroken

Jumping Lunges

Intermediate

30 Double Unders

15 Ring Rows

30 Lunges

100m Run

Beginner

75 Single Unders

15 Ring Rows

30 Air Squats or Assisted Lunges to Ab Mat

100m Run or .2km Bike

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