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

CrossFit 8/14/19

13
Aug

CrossFit 8/14/19

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

6×100 meter sled drag (Weight)

6-100 Meter sled drags

Grab straps with hands and pull backwards

heavy as possible

Metcon

12 AMRAP 3’s T2B Asc., 25ft HSW (AMRAP – Rounds and Reps)

12 minutes AMRAP

3-6-9-12-…etc.

Toes to Bar

After each set of T2B, perform a 25ft Handstand walk.

For Rx, Open standards for HSW. Each 5ft increment must be performed unbroken

5ft = 1 rep

Int:

Toes to eye level

12.5 ft

Beg:

Knees to chest

50ft Bear Crawl or 12 Shoulder taps

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