Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up CalR,Push,RR,OHS (No Measure)
2 Rounds NFT of:
20/15 calories on rower or bike
10 ring rows
10 pvc OHS
10 Hollow Rocks or :30 hollow hold
Back Squat (1 Rep Max)
18 minutes to establish a 1 rep max back squat
3RFT 15 FS 12m HSW 9 HSPU (Time)
15 front squats 155/105
9 Handstand push ups
Rx+ Strict HSPU
Cap: 12 minutes
6 meter HSW or 20 Wall-facing thigh taps
30 Shoulder Taps (on wall or pike position)
9 Hand release push-ups
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 Jeff
Handstand Walking (can’t make the homework swimming, sorry).
Spend 15 minutes on day 1 building a base line for a max distance handstand walk.
Each subsequent day, try to beat the previous day’s distance by at least 2 feet.
Anyone unable to perform handstand walking, perform a baseline of max handstand hold against the wall (facing or facing-away) and attempt to beat your previous day’s time by 10 additional seconds.