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Tuesday 11/21/2017

20
Nov

Tuesday 11/21/2017

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

Warm-up

25/10lb Plate Warmup (No Measure)

*Coach Lead

2rds, 1 minute rest between

15 Seconds Each

Forward raises

Circles out front to Right

Circles out front to Left

Halos to Right

Halos to Left

Overhead Press

Behind the head tricep press

Skill

Metcon

EOMOM RC+WB (6 Rounds for time)

Every other minute on the minute for 12 minutes (6 sets)

3 Rope Climbs

10 Wallballs 20/15

This should be done one movement immediately into the next. Score is time to complete each set.

Rx+

3 Legless Rope Climbs

15 Wallballs 20/15

Intermediate

2 Rope Climbs

10 Wallballs 15/10

Beginner

6 Rope walk ups

10 Wallballs 10/8

AMRAP15 Pinch Carry, MBC, Sit (AMRAP – Rounds and Reps)

15 minute AMRAP

100 meter Pinch Plate Carry 25/15

20 Medicine Ball Cleans 20/15

20 Weighted Abmat Sit Ups 20/15

Intermediate

PP Carry 15/10

MBC 15/10

Sit Ups 15/10

Beginner

PP Carry 10/5

MBC 10/8

Sit Ups (no weight)

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