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

CrossFit 8/15/19

14
Aug

CrossFit 8/15/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

20/15 calories on rower or bike

then

2 Rounds NFT of:

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Superset

Bench Press (5×10 Heavy)

Establish a starting weight for 10 reps before starting your superset. Build or stay the same weight.

Banded Tricep Extensions

Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Metcon

2RFT 500 Row 10 Snatch, 15 BF Burp (Time)

2RFT

500M Row

10 snatches 155/105

15 bar facing burpees

14 min cap

Int:

115/75

Beg:

300m Row

75/55

Sprawl to step-overs

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