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

Wednesday 12/19/2018

18
Dec

Wednesday 12/19/2018

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

Warm-up

Warm Up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Skill

Suitcase carry (4x200m (100m per arm) )

single arm farmers carry
keep the core constantly engaged. Do not lean to one side to compensate (you will have to consciously focus on this or you will most likely naturally do it)

Metcon

#25DaysOfSweatmas Assignment

Running Annie (Time)

50-500-40-400-30-300-20-200-10-100

Double Unders

Sit Ups

Run

(50 Dubs, 50 Sit Ups, 500m Run, then 40 Dubs, 40 Sit Ups, 400m Run, etc.)

Intermediate

Half Rep Dubs

Beginner

Single Unders

Row instead of Run

Metcon (Weight)

Sweatmas Day #19
Fitness

-75 goblet squats

Nutrition

-Drink a minimum of 1/2 BW in oz of water every day of the week for 1 week

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