Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up JJ, KS, SS, Push, SU (No Measure)
20 Jumping Jacks
10 Kang Squats
10 Samson Stretch
10 Push Ups
10 Sit Ups
EMOM 20 15 cal bike 10 t2b 45s FC (AMRAP – Reps)
EMOM for 20 minutes
Minute 1: 15/10 Cal Bike
Minute 2: 10 Toe to bar
Minute 3: 45 sec Farmer hold
Record your lowest scored round PER item, then add all lowest scored items together.
Each second = 1 rep
12 Knees 2 chest or Toes 2 Rig
21-15-9 BBJO, KB swing (Time)
Box Facing Burpee box jump overs
KB swings 70/53
Cap: 10 min
20/16 Step-overs allowed
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.