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

CrossFit 2/11/2019

10
Feb

CrossFit 2/11/2019

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

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Warm-up

Warm 400 run, pass, Kip, Lunge, Jump squat (No Measure)

400m Run or Row

then

2 Rounds

10 Pass throughs

10 Kip Swings

10 Lunges

10 Jumping air squats

Superset

Front Squat (3x 10 @ 70% or more)

20 minutes to establish a 10 rep max

Handstand Walk (Practice in between sets)

In between each set, spend 2-3 minutes practicing Handstand walks.

Record furthest distance achieved.

Each foot = 1 rep

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

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