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

Monday 12/10/18

9
Dec

Monday 12/10/18

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Skill

This is test out/ Deload week

Handstand Push-ups (1 UB SET)

Test out Going for ME UB set without coming off the wall

INT

Elevated HSPU

BEG:

seated DB press use same weight as the last time

Toes-To-Bar (1 UB SET)

1UB max Reps without coming off the bar

INT:

knee to chest

BEG:

knee raises or Toe to rig

Rope Climb (2 Min ME)

2 Min AMRAP

MAx rope climbs

INT:

Max RC to 12 ft

BEG:

Max rope walk ups

Metcon

10 AMRAP Run, DBall cleans (AMRAP – Reps)

10 Min AMRAP

800M Run

Max Dball Cleans in Remaining time 100/80

INT:

600 run

MR 80/60

BEG:

400 Run

50/30

#25DaysOfSweatmas Assignment

Sweatmas day 10 (No Measure)

Fitness

5x100m farmer carry

Pick a weight you can do 100 UB But have to Rest between 100’s

Nutrition

log food in MFP for entire day

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