Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
warm up 400 pu,AS,WM,TS (No Measure)
10 Push ups
10 Air squats
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)
5 Rope climbs
15 Sand bag cleans
Cap: 18 min
3 Rope Climbs or 5 to 12′ line
15 cleans 80/50
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.