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

Tuesday 10/2/2018

1
Oct

Tuesday 10/2/2018

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

Warm-up

Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Mobility

We have worked on Hip and Ankle mobility during this cycle. This week is going to give a little necessary attention to Foot and Ankle Stability. This is necessary to ensure consistent strength and power when squatting (but pretty much anything within the realms of load bearing)

Ankle Stabilization Day 2 (No Measure)

Est. Short Foot

Today we are doing a single leg good morning and the hold will done at the bottom of the GM (60 seconds each side)

Weightlifting

Thruster (Build to a heavy 3 rep)

Metcon

AMRAP12 RC, HSPU, BJO (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Rope Climbs

6 Handstand Push Ups

9 Box Jump Overs 24/20

Rx+

Deficit HSPU (2-45s+25/3-25s)

BJO 30/24

Intermediate

3 Rope Climbs to 12′ mark

6 Elevated HSPU

9 BJO 20/16

Beginner

6 Rope Walk Ups

6 Seated DB Press 35/20

9 Box Step Overs 24/20

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