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

Tuesday 9/18/18

17
Sep

Tuesday 9/18/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Mobility

Ankle stretch (No Measure)

Sit with one foot flat on the ground other leg tucked behind you put KB on your knee and drive your knee forward to stretch out the ankle

Complete 1 Min on each leg

Skill

Farmer’s Carry (4-6 sets HSOD )

200 Meters

Building in weight Keep the shoulders pulled back

Metcon

Super Chief (AMRAP – Rounds and Reps)

3 Min AMRAP

3 Power cleans 185/125

6 Hand stand push ups

9 ALT Pistol squats

REST 1MIN

REPEAT x5

Start where you leave off each round

INT:

135/95

elevated HSPU

pistols to a box

BEG:

95/65

Hand release push ups

air squats

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