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Tuesday 11/28/2017

27
Nov

Tuesday 11/28/2017

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

Weightlifting

3 Position Clean (Weight)

From the floor

below the knee

hang clean

Focus on hip extension and fast transition as you progress through the positions

Metcon

FT CalA, CTB, DL (Time)

For Time

40 Calorie Assault Bike

40 Chest 2 Bar Pull Ups

20 Deadlift 315/225

40 Chest 2 Bar Pull Ups

40 Calories Assault Bike

Use heats if necessary (stagger between 4-5 minutes between heats)

Intermediate

30 Calorie Assault Bike

40 Pull Ups

20 Deadlifts 225/185

40 Pull Ups

30 Calorie Assault Bike

Beginner

20 Calorie Assault Bike

40 Ring Rows

20 Deadlifts 135/95

40 Ring Rows

20 Calorie Assault Bike

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