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

Wednesday 4/18/18

17
Apr

Wednesday 4/18/18

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

Warm-up

2NFT 200 RUN,inch worm,toy soldier (No Measure)

2 RNFT

200 M Run

10 Inch worms

10 Toy soldiers

10 Pvc passes

10 OH squats

Superset

single leg RDL 6×8 (Weight)

6x8Single leg Romanian Deadlift

8 per leg

Stand on a plate use a DB/KB

Keep shoulders square to the floor

Hip extensions (6×15 Hip extensions )

Metcon

AMRAP 20 Bike, KB cleans, dubs, RC (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Cal Bike

10 KB cleans R ARM 53/35

10 KB cleans L ARM

50 Double unders

3 Rope climbs

INT:

15 CAl

35/26

25 dub attempts

2 12 foot RC

BEG:

10 Cal

26/18

100 singles

9 Rope walk ups

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