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

CrossFit 3/19/19

18
Mar

CrossFit 3/19/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

30 second handstand hold

Weightlifting

Push Press (1 Rep EMOM for 10 minutes)

Push Jerk (1 Push Jerk EMOM for 10 minutes)

Metcon

2RFT CalRow,HSW (Time)

2 Rounds for Time

30 Calorie Row

100′ Handstand Walk

10 minute Cap

Intermediate

30 Calorie Row

200′ Overhead DB Walk 50/35

Beginner

20 Calorie Row

100′ Overhead Plate Walk 35/25

Homework

Try to attend at least one Burg Yoga class this week

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