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

4/26/19

25
Apr

4/26/19

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 2 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

Front Squat (5×5 @ 70% + of 1RM)

Metcon

20 AMRAP Snatch Cindy (AMRAP – Rounds and Reps)

20 Minute AMRAP

1-2-3-4-5-6-7-8….etc.

Snatches 135/95

After each round, perform 1 round of Cindy

Cindy = 5 Pullups, 10 Push-ups, 15 Air Squats

Rx+ Wear a weighted vest

Int: 115/80

Jumping Pullups

Assisted Push-ups

Beg: 75/55

Ring Rows

Box Push-ups

Homework

For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Tony

Running

Accumulate distance each day (does not have to be unbroken). Class running does NOT count.

Rx+: 1 Mile with a vest (Murph prep)

Rx: 1 mile

Int: 800m and add 200m every day

Beg: 400m and add 100m every day

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