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

CrossFit 8/20/19

19
Aug

CrossFit 8/20/19

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

Warm-up

Warm Bike Squat HSW (No Measure)

2 Rounds

15/12 cal Bike

10 lunge and twist

10 Squats with plate out front 15/10

20s Handstand hold

Weightlifting

Back Squat (5RM)

20 minutes

Metcon

FT 50 cal Bike, 10 BD Cleans, 50ft HSW, 10 R MU (Time)

For Time

50/35 cal Bike

10 Dball cleans 100/80

50ft Handstand Walk

10 Ring Muscle-ups

Cap: 9 minutes

Rx+: 150/100

Int:

40/32 cals

80/50 Dball

25ft HSW

10 Jumping Ring MU or 5 Ring MU

Beg:

30/24 cal

50/30 Dball

50ft Bear Crawl

10 Ring Transition MU

Homework

Week 1 CrossFit Open Homework

Wallball efficiency

Monday: Attend class. Watch video if haven’t already

Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete.

Friday: Max unbroken wallballs

Rx: 15 reps

Int: 12 reps

Beg: 10 reps

Wallball Shot (HW)

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