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

Wednesday 1/30/2019

29
Jan

Wednesday 1/30/2019

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

Warm-up

Warm Up 100 dubs and squat (No Measure)

100 double unders

20 walking lunges

20 push ups

10 hip circles

30 seconds bottom of a squat

Skill

Use a running clock immediate transition from Bench to Squats.

Bench Press (10 minutes to est a 5 rep HSOD)

1 1/4 Back Squat (10 minutes to build to a heavy 3-rep )

Drop to bottom of squat, drive up 1/4 of the way, descend to the bottom again and then stand to complete the rep

Metcon

2 RFT Run + T2B (Time)

2 Rounds for Time

400m Run

30 Toes 2 Bar

8 min Cap

Intermediate

20T2B

Beginner

.7mile Bike

30 Abmat Sit Ups

Homework

L-Sit (Accumulate 7 minutes of L-sit holds)

Acceptable L-sit Hold

1. From Hang

2. From Rings in Press Position

3. Seated on Ground with hands at knees (shoulders in front or inline of the hips)(no leaning back)

You can do this all in one day or break it up over the week to smaller increments.

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