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

CrossFit 8/22/19

21
Aug

CrossFit 8/22/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Weightlifting

Sumo Deadlift (1RM)

15-20 minutes to establish a 1RM

Metcon

WZAOC 2020 Event #1 (AMRAP – Rounds and Reps)

AMRAP 9min

3 Hang Power Snatch 75/55

3 Overhead Squats

30 Double Unders

Increase Barbell movements by 3 reps every round

Int:

15 Dubs

Beg:

45/35, perform back squats in place of OHS

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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