Call Us: (727) 220.3070

Tuesday 4/4/17

3
Apr

Tuesday 4/4/17

Burg CrossFit – CrossFit

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Skill

EMOM12 Muscle ups,HSPU,Lsit (No Measure)

EMOM 12 Min

MIN 1-3 Muscle ups

MIN 2-10 Handstand push ups

MIN 3-30 sec L sit

INT:

1-5 Pull ups+ 5 Dips

2-5 HSPU

3-30 sec knee tuck hold

BEG:

1-5 ring rows + 5 dips

2- 15 plate presses

3-knee tuck hold

Metcon

15 Min AMRAP T2B,KBS,Burpees (AMRAP – Rounds and Reps)

15 Min AMRAP

3 Toe to bar

3 Kettlebell swing 53/35

3 Burpees

6 T2B

6 KBS

6 Burpees

9,12,15,18…

Add 3 reps each round

INT:

Knees to chest

35/26

BEG:

knee tucks

26/18