3
Apr
Wednesday 4/4/2018
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up
400 2rds JJ,pvc, WL, Bupees (No Measure)
400 M run
2 Rounds
20 jumping jacks
15 Pvc Pass
10 walking lunges
5 Burpees
Skill
Emom12 Dubs, KB Hold, HSW (No Measure)
EMOM 12 Min
1-35 Double unders
2-40 sec double KB front rack hold
53/35
3-25 foot Handstand walk
INT:
15 Double unders
35/26
20 shoulder taps/HS hold
BEG:
work on those double unders
26/18
75 foot OH walk
Metcon
Rest 2 minutes between AMRAPs
8AMRAP Burp, WL (AMRAP – Rounds and Reps)
8 min AMRAP
10 Burpees to a plate
20 Walking Lunges 45/25
Int:
35/15
Beg:
Burpees on a Box
Non-weighted Lunges
8AMRAP Burp + T2B (AMRAP – Rounds and Reps)
8 min Amrap
10 Burpees to a plate
20 Toes 2 Bar
Int:
Knees to Chest
Beginner:
Burpees on a Box
Leg Lifts to Post