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

CrossFit 01/04/2019

3
Jan

CrossFit 01/04/2019

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

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Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Shoulder Press (1RM)

Cap 15min

Metcon

4RFT HSW WL (4 Rounds for time)

4 Rounds Each for Time

25m HSW

50m Walking Lunge

Rest 2 min between efforts

Record each round separately

Int:

10m HSW

50m Walking Lunge

Beg:

25m Bear Crawl

25m Walking Lunge

Cap: 20min

Cap each round at 3min (not including rest)

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