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

CrossFit 4/17/19

16
Apr

CrossFit 4/17/19

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal Row

2 rounds

10 walking lunges

10 pass throughs

5 Inch worms

Superset

Build in weight on both movements as needed

Bulgarian Split Squats (5×10 (5/side))

Glute bridges (5×5 with 2 second pause at top)

Metcon

12 AMRAP 10 BJ 15 SA OHS 20 GHD (AMRAP – Rounds and Reps)

12 min AMRAP

10 box jumps 30/24

15 singlearm OHS 50/35

20 GHD sit-ups

Int:

10 Box Jumps 24/20

15 SA OHS 35/20

20 GHDs to parallel

Beg:

10 Box Step-ups 24/20

15 Goblet Squats 35/20

20 Sit-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 (3x 10 w/ 2 sec pause at top)

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