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Tuesday 11/14/2017


Tuesday 11/14/2017

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


Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms


Glute bridges (5×10)

Rx- strait leg lifts 10 on each side

Assume the activated glute bridge position. Extend out one leg and then lift your leg till perpendicular with the ground and then lower until 2″ off the ground.

Intermediate – one leg held strait out for a 10 second count (5x on each side, alternate holds on each leg)

Beginner- Hold at extension for 15 seconds for 10 reps in activated position

Back Extensions (5×5)

these are slow and controlled! This should not be done as a race!


FT Row, WGM, BJ (Time)

4 Rounds for Time

500 meter Row

20 Power Cleans 95/65

20 Box Jumps 24/20


PC 75/55

BJ 20/16


300 meter Row

PC 65/45

Box Step Ups 24/20

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