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Friday 12/01/2017

30
Nov

Friday 12/01/2017

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

Warm-up

25/10lb Plate Warmup (No Measure)

*Coach Lead

2rds, 1 minute rest between

15 Seconds Each

Forward raises

Circles out front to Right

Circles out front to Left

Halos to Right

Halos to Left

Overhead Press

Behind the head tricep press

Gymnastics

EMOM Superset with L-sit hangs and Handstand Holds

5 sets of each movement

L-Sit (10 min EMOM 40 second hang)

Rx: L-hang above Parallel

Intermediate: Knee Tuck with Thighs above parallel or banded l-sit hang

Beginner: Lay on back and lift and hold legs perpendicular to ground

Handstand Hold (10 min EMOM 45 second hold)

RX: Nose to wall

Intermediate: Back to wall

Beginner: Pike holds on Box

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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