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

CrossFit 8/02/19

1
Aug

CrossFit 8/02/19

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

20 second handstand hold

Skill

Metcon (AMRAP – Reps)

EMOM for 10 minutes

Min 1: 50 sec Dball Bear Hug Hold 100/80

Min 2: 15/12 cal Ski (Row if not available)

Int:

80/60

Beg:

50/30

10/8 cal

Metcon

4RFT 25’s HSW, GHD Sit, Wallball (Time)

4RFT

25’ HSW

25/20 Cal Bike

25 GHD Sit Ups

25 Wall balls 20/14

20 min Cap

Int:

12.5 FT HSW

20/16 Cal Bike

Weighted Sit-ups 25/15#

WB 15/10#

Beg:

50ft Bear Crawl

15/12 Bike

Sit-ups

WB 10/6#

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