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

Tuesday 4/3/2018

2
Apr

Tuesday 4/3/2018

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

Warm-up

400 2rds JJ,pvc, WL, Bupees (No Measure)

400 M run

2 Rounds

20 jumping jacks

15 Pvc Pass

10 walking lunges

5 Burpees

Skill

Push Jerk (Build to a Heavy 5 Rep)

Metcon

EMOM12 KBS + PP, SU + L-sit (12 Rounds for reps)

12 minute EMOM

Odd: 10 KB Swings 70/53 + 5 Push Press 115/85

Even: 15 Abmat Sit-ups + 15 second L-sit Holds

Intermediate

KBS 53/35 + 95/65

10 Abmat Sit-ups + 15 second Knee Tuck Hold

Beginner

KBS 35/26 + 75/55

10 Abmat Sit-ups + 20 second Hollow Hold

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