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

Tuesday 6/19/18

18
Jun

Tuesday 6/19/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Superset

18 Min to complete

Superset

Bench right into seated press

DB Bench press (6×10)

Build to Heavy set of 10
Slow and controled make sure you are staying stable and controlling the DB’s

Seated DB Press (6×6)

Build to heavy set of 6
Make sure you support your back and not arching or leaning while pressing Keep the rib cage rolled down

Metcon

FT Push press, Run (Time)

For Time

21 push press 115/85

400M Run

15 push press 135/95

400M Run

9 Push press 155/105

400M run

13 Min Time cap

INT:

95/65

115/85

135/95

BEG:

45/35

75/55

95/65

200M Runs

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