Call Us: (727) 220.3070

Wednesday 10/11/17

10
Oct

Wednesday 10/11/17

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

10 push-ups

30 second hold on rig (pull-up grip)

5 strict ring dips

Gymnastics

14 EMOM Dubs and Plank Skill Work

14 EMOM Dubs and Plank Skill Work

We are working on double under today. This is your time to practice.

Every odd minute complete 40 dubs or dub attempts. Every even minute complete 45 seconds of planking.

If you have dubs…work on triple unders.

If you are new to jump roping and need to get comfortable with the jump rope then complete 50 singles each time working on speed.

When jump roping focus on keeping your arms by your side and good posture.

Metcon

4RFT Row, KB Swings, Goblet Squats (Time)

4 Rounds

25 Cal. Row

25 KB Swings (53/35)

25 Goblet Squats (53/35)

Int:

(35/26)

Beg:

12 Cal. Row

(26/18)

Leave a Reply