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

CrossFit 4/10/19

9
Apr

CrossFit 4/10/19

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

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Weightlifting

Back Rack Lunge (5×10 reps Building)

Starting work set should be 50%+ of 1RM Back Squat

20 minutes to complete

Metcon

8 AMRAP Ascending Devil Press, 25 DU (AMRAP – Reps)

8min AMRAP

1-2-3-4-5-6…etc

Devils Press 50s/35s

After every round, perform 25 DU

Int:

35/20

10 Double Unders

Beg:

20/10

25 Singles

Score is TOTAL reps completed

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 Nicole

Assault Bike Endurance

Every day, perform 3 sets of 25/20 calories on the assault bike. Rest 1-2 minutes between sets

For the Rx Athlete try to maintain 80/60+ RPM throughout

3 Rnds Bike 25/20 Cals (3 Rounds for time)

Record EACH time to complete the targeted calories

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