Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up CalA, WL, AS, PT (No Measure)
10 walking lunges
10 pass throughs
5 Inch worms
Bottoms-up KB Turkish Get-up (Heavy Single on each side)
Perform a turkish get-up with the bottom of the KB facing upwards through the entire movement.
If never performed a Turkish get-up, perform a traditional version first.
12 minutes to complete
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
15 Box Step-ups 24/20
12 Push Press 75/55
9 Knee raises
Hook grip and cycling.
Monday: Attend class
Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip
Friday: Test out Heavy 3 Cluster