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

CrossFit 3/21/19

20
Mar

CrossFit 3/21/19

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

Metcon (5 Rounds for time)

5 min EMOM

Rx+: 2 Strict MU + 3 Dips

Rx: 1 Strict Muscle Up + 2 Dips

Int: 5 Strict Pull Ups + 2 Dips

Beg: 5 Tempo Ring Rows + 2 Dip Negatives or 4 Ring Push-ups

Score each round for time.

Metcon

Homework

Try to attend at least one Burg Yoga class this week

E6F24M 400 run 30sa Russian 20 SU 10 dips (4 Rounds for reps)

E6F24M

400m Run

30 Single arm Russian KB Swings 53/35 (15 per side)

20 Ab mat Sit Ups

10 Ring Dips

Int:

300m Run

35/26

10 assisted ring dips

beg:

200m Run

26/18

15 sit-ups

10 Ring Push-ups
Score each round for its own time.

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