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

CrossFit 5/28/19

27
May

CrossFit 5/28/19

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

Warm-up

Warm up Back Extensions, GM, AS, WM (No Measure)

2 minutes on Rower

3 Rounds

5 Back Extensions (slow and controlled!)

10 Good Mornings

10 Air Squats

10 Wind Mills

Weightlifting

Deadlift (Heavy 5)

15-18 miutes to complete

Metcon

3RFT 500 Row, 10 S2OH (Time)

3 RFT

500m Row

10 S2OH 185/125

Cap: 12 minutes

Int:

135/95

Beg:

95/65
If extremely sore from Murph please use today as an active recovery day. Stay light on the weight and row at a “jogging” pace.

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