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

CrossFit 3/4/19

3
Mar

CrossFit 3/4/19

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

Warm-up

Warm Up – Shoulders (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Banded OHS

Weightlifting

Overhead Squat (1 rep w/ 10 sec pause)

12 minutes to establish a heavy single OHS with a 10 second pause at the bottom of the squat.

Metcon

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
Cap: 18 minutes

Int

2:1 Burpee C2B Pullups

Beg:

300m

5 Burpees then 5 Jumping Pullups or Ring rows

Homework

Try to get 8 hours of sleep every night

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