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

Tuesday 1/16/2018

15
Jan

Tuesday 1/16/2018

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

Warm-up

7 minute tabata 2/2/2 (No Measure)

1-minute shuttles runs

2-minutes tabata air squats

2-minutes tabata push ups

2-minutes tabata hollow rocks

Skill

EMOM HSW, L-sit, Row

15 minute EMOM

Min 1: 25′ Handstand Walk

Min 2: 30 second cumulative L-sit Hold/Hang

Min 3: 150m Row

Intermediate:

min 1: 45 second Handstand Hold

min 2: 30 second cumulative Knee Tuck Hold/Hang

min 3: 150m Row

Beginner

min 1: 75′ OH DB Carry 35/20

min2: 45 second flutter kicks

min 3: 100m Row

Metcon

4RFT BS, Burp (Time)

4 Rounds for Time

50 Back Squats 65/45

12 Burpees

Intermediate

BS 45/35

Beginner

4 RFT

50 Air Squats

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