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

CrossFit 8/21/19

20
Aug

CrossFit 8/21/19

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

4RFT 800m Run, 2 RC, 20 Burpee, 50 Squat (Time)

4 Rounds For Time

800m

2 Rope Climbs

20 burpees

50 Air Squats

Cap: 35min

Int:

600m Run

1 RC or 2 to 12′

20 Burpees

50 Air Squats

Beg:

400m Run

6 Rope Walk-ups

15 Sprawls

30 Air Squats

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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