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

Crossfit 10/19/2018

18
Oct

Crossfit 10/19/2018

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

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

10 walking lunges

10 Ring Rows

10 Push-ups

Superset

Build up to your 75% of your bench press prior to starting the super sets.

16 minutes to complete warm-up and all 5 super sets

Bicep Curls (5×10/arm)

https://www.youtube.com/watch?v=in7PaeYlhrM

Bench Press (5×5)

All work sets are 75% or more of 1RM. Build in weight as desired

Metcon

14 AMRAP DU, Cal AB, Bar MU (AMRAP – Rounds and Reps)

AMRAP 14 min

10 Dubs

5 Cals Bike

2 Bar Mu

20 Dubs

10 cals Bike

4 Bar MU

30 Dubs

15 Cals bike

6 Bar Mu

40 Dubs

20 Cals Bike

8 Bar MU

….

Continue to add 10 dubs, 5 cals and 2 bar MU to each round until time is up.

Cals are the same for male and female

Score is rounds + reps

Int:

1/2 dubs and C2B

Beg:

1:1 ratio single unders, and

1:1 ratio of any variation of Pull-ups/ring rows/jumping C2B

Leave a Reply