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Friday 9/22/2017

21
Sep

Friday 9/22/2017

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Skill

Sled pulls (15 mins to est Max 100 meter Pull)

Sled Pull will be walking backwards gripping the straps with your hands

Metcon

Rest 3 minutes between metcons

7 minute amrap RR, SDHP (AMRAP – Rounds and Reps)

10 ring rows

15 KB sumo deadlift high pulls 53/35

RX+ 70/53

Scaled 35/26

2RFT Run, HSPU, WL, SU (Time)

2 Rounds for Time

100 meter Run

15 Handstand Push Ups

30 Walking Lunges

45 Sit Ups

10 min Cap

Intermediate

Seated DB Press 35/20

Beginner

Seated Plate Press 45/35

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