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

CrossFit 12/31/2018

30
Dec

CrossFit 12/31/2018

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

Overhead Squat (1RM)

20min to establish a 1 rep max from the rack

Metcon

3RFT DB Snatch T2B (Time)

3 RFT

30 DB Snatches 50/35

30 T2B

Cap: 15 min

Int:

35/20

Knees-2-Chest

Beg:

25/15

Knee Raises

The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

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