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

CrossFit 11/29/2018

28
Nov

CrossFit 11/29/2018

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

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Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Weightlifting

Back Squat (5 RM then 3×5 @ 90%)

15 min to establish 5 Rep Max then 8 min to perform 3×[email protected] 90% of 5RM

Record 5RM

Metcon

Only perform Hardened Annie if able to perform it as Rx

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Cap: 10 minutes

Int: 25-20-15-10-5 DU

Beg: 1:1 Single Unders

Hardened annie (Time)

100-80-60-40-20

DU

25-20-15-10-5

GHD

Cap: 10 minutes

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