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

CrossFit 4/16/19

15
Apr

CrossFit 4/16/19

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Metcon

5 minute rest between WODs

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
Cap: 15 minutes

Int:

75ft

beg:

4 Rounds

75ft

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Cap: 15 minutes

Int:

Elevated HSPU

Assisted Ring Dips

Push-ups to a plate

beg:

DB presses

Ring Push-ups or box Dips

Assisted Push-ups

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 Olivia

Ring Dips

Rx: 3×10 Strict Ring dip with a 2 second pause at the top of each rep

Int: 3×5 Ring dips or 3×15 Ring Push-ups

Beg: 3×10 Ring Push-ups + 3 sets Max effort Ring Support Hold (holding top of ring dip)

NO BANDS

Ring Dips (3×10 w/ 2 sec pause at top)

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