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

Wednesday 4/25/2018

24
Apr

Wednesday 4/25/2018

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

Warm-up

Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause
https://www.youtube.com/watch?v=07HGL02E16o

Skill

Sumo Deadlift (E30F10 3 Sumo Deadlift)

Sets 0:00-2:30 – 55-60%

Sets 3:00-5:30 – 65-70%

Sets 6:00-7:30 – 70-75%

Sets 8:00-9:30 – 75-80%

This is a LOT of Volume! Be strategic and don’t exceed percentages!

Metcon

FT CalA, GB, Plank (Time)

For Time

50-30-10

Calorie Assault

Weighted Glute Bridge 50/35

Plank Seconds

Right Side Plank Seconds

Left Side Plank Seconds

Intermediate

30-20-10

Calorie Assault

Weighted Glute Bridge 35/20

Plank Seconds

Right Side Plank Seconds

Left Side Plank Seconds

Beginner

15-10-5

Calorie Assault

Weighted Glute Bridge 25/15

Plank Seconds

Right Side Plank Seconds

Left Side Plank Seconds

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