CrossFit 2/11/2019
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
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
