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

Tuesday 12/4/18

3
Dec

Tuesday 12/4/18

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Weightlifting

Front Squat (Heavy single)

Build to todays

heavy single with a 3 sec pause at the bottom

Keep your core nice and tight

Metcon

3RFT Pistols, Hang KBS, RC (Time)

3RFT

50 Pistol squats

20 Hang KB snatch 53/35

4 Rope climbs

17 Min Cap

INT:

Banded or box pistols

35/26

2 Rope climbs

BEG:

box pistols

26/18

10 Rope walk ups

#25DaysOfSweatmas Assignment

Sweatmas day 4 (No Measure)

Fitness

100 calories bike

Nutrition

-Try a NEW vegetable (ex. spaghetti squash, cauliflower rice, spiralized sweet potato “noodles” etc.

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