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

CrossFit 8/12/19

11
Aug

CrossFit 8/12/19

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

Warm-up

Warm-up Posterior Chain v2 (No Measure)

2 minute Row

2 Rounds of

10 3-Point contact Good mornings

10 Stagger stance Good mornings (5/side)

10 Ring Rows

10 Air Squats

A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc

Weightlifting

Test-out skill!

Deadlift (1 RM)

20 minutes to establish 1 rep max

Deadlift (1 RM)

20 minutes to establish 1 rep max

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Cap: 12 minutes

Int:

155/105

Elevated

Beg:

95/65

DB Presses

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