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

CrossFit 3/28/19


CrossFit 3/28/19

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


warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers


Push Press (EMOM x10 minutes 3 Reps rebounding)

For rebounding reps, there is no pause allowed between reps while the bar is on the shoulders.

Build up to a heavy set of 3 over the course of the 10 minutes.


2RFT 800m Run 5 RC 15 Sand (Time)

2 Rounds

800M Run

5 Rope climbs

15 Sand bag cleans


Cap: 18 min


600m Run

3 Rope Climbs or 5 to 12′ line

15 cleans 80/50


600m Run

10 Rope Walk-ups

15 cleans 50/30


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

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