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

CrossFit 9/9/19

8
Sep

CrossFit 9/9/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

20 second handstand hold

Skill

E90 15min kipping/butterfly practice (AMRAP – Rounds)

Every 90s for 15 minutes

10 Butterfly C2B

Or 15 Butterfly Pullups

Int

10 Kipping Pullups

Beg

10 Beat Swings

Only perform Butterfly technique if you have 15+ unbroken kipping pull-ups

Only perform kipping pull-ups if you have 3-5 Strict pull-ups

Metcon

10 AMRAP 100m Run, 15 WB, ME HSPU (AMRAP – Reps)

AMRAP10

100m Run

15 Wallballs 20/14

Max Effort HSPU

For Rx, no resting in the bottom for longer than 2-3 seconds.

Score is total reps (100m run = 1 rep)

Rx+

30/20#

Strict HSPU

Int:

14/10

Elevated HSPU

Beg:

10/6

Pike Push-ups or Push-ups (no resting in the bottom)

Homework

Kipping and Butterfly Technique

https://www.youtube.com/watch?v=UOHOQwuTkMw

https://www.youtube.com/watch?v=SwLekLMjcdk

Monday: Attend class and watch videos

Tuesday – Friday Perform Monday’s E90 for 15 minutes

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