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

CrossFit 4/12/19

11
Apr

CrossFit 4/12/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Finish with another:

400 meter row

Superset

15 minutes to complete

Bicep Curls (5×7’s)

https://www.youtube.com/watch?v=gZcuNRUAyiY

Bent Over Row (5×8 )

Perform with reverse grip

Metcon

30-20-10 GHD T2B WB (Time)

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots, 20-lb. ball

Cap: 15 minutes

Int:

Weighted sit-ups 20/14

Knee to Chest

20/14

Beg:

Sit-ups

Knee Raises

14/10

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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