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

Tuesday 8/14/2018

13
Aug

Tuesday 8/14/2018

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

Warm-up

Warm Up Bike GB, DB, TS, (No Measure)

2 minutes on Assault Bike (moderate pace)

Then 2 Rounds

30 second Glute Bridge

20 Toy Soldiers

10 Dead Bugs

Skill

EMOM 16 L-sit + HS Hold (No Measure)

16 minute EMOM

Even: 30 second Accumulated L-sit/hang Hold (during the minute, try your best to accumulate a full 30 seconds of the L-sit)

Odd: 40 seconds Freestanding Handstand Hold (attempt to keep the body as spatially controlled as possible)

Intermediate:

E: 30 sec Knee Tuck Hold

O: 40 sec Freestanding Headstand Hold

Beginner:

E: 30 seated L-sit Leg Lifts (sit on the ground with your legs strait out in front of you. Place your fingertips on the ground as close to or as far in front of your knees as possible. Then lift both feet off the ground as high as you can without rocking your torso back)

O: 40 sec Headstand Hold against the wall (try to progress your hips off the wall but know you can set back against if necessary)

or 40 sec Box Handstand Hold

Metcon

AMRAP9 Burpees + Snatches (AMRAP – Reps)

9 min AMRAP

20 Burpees

15 Snatches 75/55

15 Burpees

15 Snatches 135/95

10 Burpees

15 Snatches 165/110

5 Burpees

AMRAP Snatches 205/145

Score is total number of Snatches completed

Intermediate

65/45

95/65

135/95

165/110

Beginner

45/35

65/45

85/55

105/65

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