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

CrossFit 3/26/19

25
Mar

CrossFit 3/26/19

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

Warm-up

Warm Up JJ, KS, SS, Push, SU (No Measure)

2 Rounds

20 Jumping Jacks

10 Kang Squats

10 Samson Stretch

10 Push Ups

10 Sit Ups

Skill

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

2×70/53s

4- Rest

Record your lowest scored round PER item, then add all lowest scored items together.

Each second = 1 rep

Int:

12/8 cal

8 T2B

53/35

Beg:

10/7

12 Knees 2 chest or Toes 2 Rig

35/20

Metcon

21-15-9 BBJO, KB swing (Time)

21-15-9

Box Facing Burpee box jump overs

24/20

KB swings 70/53

Cap: 10 min

Int:

Step-overs allowed

53/35

Beg:

20/16 Step-overs allowed

35/20

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 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.

Handstand Walk

Handstand Hold

Leave a Reply