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

CrossFit 8/05/19

4
Aug

CrossFit 8/05/19

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

Warm-up

Warm-up core, posterior, burpees (No Measure)

2 minutes rowing or ski-erg

then

2 rounds

20 second plank hold

10 weighted good mornings 25/15

10 situps

5 Burpees

Superset

Deficit Deadlifts (5×5, reset at bottom each rep)

pull a deadlift feet standing on any form of lift platform.

Be very smart with this lift! Do not pull exclusively with your back!

Plank (5x 1 minute)

Metcon

10 Min AMRAP KB Complex (AMRAP – Reps)

10 Min AMRAP

5 KB snatch left arm 53/35

5 KB snatch Right arm

5 Goblet Squats

5 KB deadlifts

5 KB swings

5 Cleans left Arm

5 Cleans Right arm

Score is total Reps

INT:

35/26

BEG:

26:18

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