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

Thursday 4/26/2018

25
Apr

Thursday 4/26/2018

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

Warm-up

Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Split Jerk (Build to a heavy 2 rep)

Pause for 3 seconds in the catch

Metcon

AMRAP12 DB SNATCH/DUBS (AMRAP – Reps)

12 MIN AMRAP

10 DB Squat Snatch Alt (5 each side). 50/30

50 Double Unders

Scaling Options

10 DB Power Snatches scale weight appropriately or squat snatch to target

2:1 singles, 50 jumping jacks, or 50 mountain climbers to box

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