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

Tuesday 3/12/2019

11
Mar

Tuesday 3/12/2019

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

Warm-up

Warm Up 2rds MC, TS, Lunges, AS (No Measure)

20 Cal Bike

2 Rounds

20 Mountain climbers

10 Toy soldiers

10 scap pulls

10 Air Squats

Skill

EMOM12 RC + CalA (12 Rounds for time)

12 minute EMOM

Even: 3 Rope Climbs

Odd: 10/8 Cal Assault Bike

Rx+

Even: 2 Legless Rope Climbs

Odd: 14/12 Cal Assault Bike

Intermediate

Even: 2 12′ Rope Climbs

Odd: 8/6 Cal Assault Bike

Beginner

Even: 9 Rope Walk Ups

Odd: 7/5 Cal Assault Bike

Metcon

Strict Cindy (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Homework

Spend 15 minutes every day, practicing a movement in CrossFit that you do not have.

Leave a Reply