Call Us: (727) 220.3070

Tuesday 11/28/2017

27
Nov

Tuesday 11/28/2017

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

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Weightlifting

Dumbell/Kettlebell Step ups (5×10 (5 each side))

Single leg deadlift (5×12 (6 each side))

Metcon

FT CalA, CTB, DL (Time)

For Time

40 Calorie Assault Bike

40 Chest 2 Bar Pull Ups

20 Deadlift 315/225

40 Chest 2 Bar Pull Ups

40 Calories Assault Bike

Use heats if necessary (stagger between 4-5 minutes between heats)

Intermediate

30 Calorie Assault Bike

40 Pull Ups

20 Deadlifts 225/185

40 Pull Ups

30 Calorie Assault Bike

Beginner

20 Calorie Assault Bike

40 Ring Rows

20 Deadlifts 135/95

40 Ring Rows

20 Calorie Assault Bike

Leave a Reply