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

CrossFit 3/5/19

4
Mar

CrossFit 3/5/19

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

Superset

20 minutes to complete all 6 sets

Bench Press (6×5)

Building

Bent Over Row (6×8)

Metcon

10 AMRAP 12 DB DL, 9 Db HSC, 6 Db PJ (AMRAP – Rounds and Reps)

AMRAP 10min

12 dumbbell deadlifts 35/20’s

9 dumbbell hang squat cleans

6 dumbbell push jerks

Rx+: 50/35

Int:

20/15

beg:

15/10

Choose a weight that you COULD do a full round without placing the dumbbells down.

Homework

Try to get 8 hours of sleep every night

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