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

Wednesday 9/19/18

18
Sep

Wednesday 9/19/18

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

Weightlifting

Pausing snatch Deadlift + Hang squat snatch (18 Min Build to heavy set )

Pausing snatch deadlift + Hang squat snatch

Pause for 2 sec each position

2in off the floor

at the knee

Mid thigh

in power position

+

Hang squat snatch

Metcon

15 AMRAP BIKE, WB, Burpees (AMRAP – Rounds and Reps)

15 Min AMRAP

20/15 Cal Bike

20 Wall Balls 20/14

20 Burpees

INT:

15/12

15/10

BEG:

10/8

10/6

sprawl burpees

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