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Wednesday 9/20/2017

19
Sep

Wednesday 9/20/2017

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Superset

Weighted Glute Bridges (5 x 10)

place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.

Planks (5 x 60 seconds)

Metcon

Run 4 RDS RC, BJO, Run (Time)

Buy in

800 M Run

4 Rounds

2 Rope Climbs

20 Box jump overs 24/20

Buy out

800 M Run

INT:

1 RC

step overs

BEG:

6 Rope walk ups

20/16

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