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

Tuesday 4/24/2018

23
Apr

Tuesday 4/24/2018

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

Warm-up

Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Rope Climb

Spend 10 minutes working and developing perfect technique and improved efficiency on Rope Climbs

Advanced athletes work on:

Legless Rope Climbs

L-sit Rope Climbs

Handstand Push-ups

Spend 10 minutes working and devloping perfect technique and improved efficiency on Handstand Push Ups

Advanced atheltes work on:

Strict Handstand Push Ups

Deficit Handstand Push Ups

Metcon

AMRAP10 SP + BJ (AMRAP – Rounds and Reps)

10 minute AMRAP

21-15-9

Seated Press 50/35

Box Jumps 24/20

Intermediate

35/20

20/16

Beginner

25/15

Box Jumps 16/10 (unless current physical in-abilities, use plates to achieve some sort of jump)(work on explosiveness!)

Leave a Reply