Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Squat shoulders (No Measure)
2 minutes on the bike
then 2 rounds
10 Air squats
5 Jumping Air Squats
5 Inch worms
Thruster (Heavy 2 from rack)
15 minutes to build to a heavy set of 2 thrusters from the rack
Hero WOD “Air Force” (Time)
20 Sumo DLHP
20 Push jerks
20 OH squats
20 Front squats
4 Burpees EMOM
Start with 4 burpees
Beg: 45/35, 2 Burpees emom
One weight for all movements. Scale to your weakest movement.
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 Jen
Every day, perform 3 x 10 Strict Pull-ups with a 1-2 minute rest between sets. If easy, perform at half speed.
Scale as needed to allow to be able to finish all sets with a tough but unbroken (or close to) finish.
If doing negatives perform 3 x 5 reps with a very slow lowering phase.