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

Tuesday 3/27/2018

26
Mar

Tuesday 3/27/2018

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

Warm-up

Assault/row SS, HR (No Measure)

2 Rounds

1 minute on Assault or Rower (switch to other apparatus on second round)

400 meter run

Samson Stretch 20 each side

20 Hollow Rocks

Superset

Chinese Barbell Row (5×8)

Build up to a HSOD while making sure every rep contacts the underside of the bench.

Bottom Up KB Press (5×8 each side)

Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stability

Metcon

FT S2O + CalA (Time)

For Time

10-1

Shoulder to Overhead 95/65

1-10

Calories on Assault Bike

Rx+ 135/95

Int 75/55

Beg 45/35

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