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Thursday 9/7/2017

6
Sep

Thursday 9/7/2017

Burg CrossFit, Burg CrossFit Pinellas Park – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 10 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

EMOM15 Pull, Side Plank, Wall Walk Ups (15 Rounds for reps)

15 minute EMOM

Min 1: 15 Pull Ups (unbroken)

Min 2: 25 second side plank (each side)

Min 3: 3 walk walk ups

Intermediate

Min 1: 10-12 Pull Ups

Min 2: 20 second side plank (each side)

Min 3: 2 walk walk ups

Beginner

Min 1: 15 Ring Rows

Min 2: 15 second side plank (each side)

Min 3: 1 wall walk up attempt

Metcon

AMRAP12 Dubs, WB, Burp (AMRAP – Rounds and Reps)

12 minute AMRAP

75 Double Unders

25 Wall Balls 20/15

10 Burpees

Intermediate

50 Dubs

25 WB 15/10

10 Burpees

Beginner

100 Single Unders

25 WB 10/8

10 Box Burpees

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