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

Wednesday 5/23/2018

22
May

Wednesday 5/23/2018

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

Warm-up

Warm Up Legs and pull ups (No Measure)

400 meter Run/500m Row

20 lunges in place

10 toe touches

10 hip circles

5 strict pull ups with a 1 second hold/squeeze at top or 5 Pull Up Negatives

Skill

Front Squat (5×4 rest 90 seconds to 2 minutes between sets)

Keep all sets at 85-90% of 1 rm

Metcon

FT HSPU + FRL (Time)

For Time

10-1

Handstand Push Ups

1-10

Front Rack Lunge 95/65

10 HSPU, 1 FRL, 9 HSPU, 2 FRL . . .

Rx+

Strict HSPU

FRL 135/95

Intermediate

Seated DB Press 35/20

75/55

Beginner

Hand Release Push Ups

45/35

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