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

Thursday 9/20/18

19
Sep

Thursday 9/20/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Mobility

Ankle stretch (No Measure)

Sit with one foot flat on the ground other leg tucked behind you put KB on your knee and drive your knee forward to stretch out the ankle

Complete 1 Min on each leg

Weightlifting

Front Squat (HSOD x 5 )

15 Min to build to todays heavy set of 5 Reps

Metcon

2RFT Run, OHS (Time)

2RFT

800M Run

40 OH squats 75/55

18 Min CAP

INT:

600 Run

65/45

BEG:

400 Run

45/35

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