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

CrossFit 5/30/19

29
May

CrossFit 5/30/19

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 Good Mornings

30 second handstand hold

Skill

Bottom of Front Squat Hold (3 Rounds for reps)

Pull bar from rack. Lower down to bottom of front squat and hold position for as long as possible. Elbows may NOT touch knees. You will have to bail from this so practice beforehand.

Use 100% of your 1rm clean from 5/20/19

Perform 3 total sets and rest as needed in between.

Record each round. 1 second = 1 rep

Metcon

FT HSH, run, HSW, run, HSPU (Time)

For Time

3 minute Handstand Hold

400m Run

25 meter Handstand Walk

400m Run

30 Handstan Push-ups

Cap: 20 minutes

Int:

Wallfacing hold

12.5 meter HSW

Elevated HSPU

Beg:

Pike Hold

50m Bear Crawl

30 Dumbbell Presses

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