28
Sep
Friday 9/29/17
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up
Warm Up 400 m run 2RNFT (No Measure)
400 meter run
2 rounds not for time
5 pull ups
10 sec L sit hold
5 push ups
10 sec high plank hold
5 air squats
10 sec bottom of squat hold
Superset
Superset Banded tricep ext, push ups, BP (AMRAP – Reps)
4 sets
20-Banded tricep EXT
10-push ups
ME -Bench press 135/95
for MAx reps
INT:
115/80
BEG:
95/65
Metcon
E5MOM Burpees, Run, deadlifts (4 Rounds for time)
E5MOM for 20 Min
15 Burpees
200 M Run
15 Deadlifts 225/155
goal should be under 4 Min per Round
INT:
185/125
BEG:
135/95