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

CrossFit 4/22/19

21
Apr

CrossFit 4/22/19

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Skill

10 min EMOM Legless HS Hold (AMRAP – Reps)

Minute 1: 2 Legless Rope Climbs

Minute 2: 45 Second Handstand Hold (freestanding if possible)

Int:

Minute 1: 2 Rope Climbs

Minute 2: 45 second Wall-facing HS hold

Beg:

Minute 1: 4 Rope Walk-ups or 1 Rope Climb

Minute 2: 45 second Pike Hold

Score = Total reps combined (1 second = 1 rep)

Metcon

10RFT 150m Row 15 UB WB 15 WL (Time)

10RFT

150m Row

15 UB Wallballs 20/14

15 Walking Lunges w/ Ball

If the ball is ever dropped during Wallballs:

5 Burpee penalty

25 min cap

Int: 15/10

Beg: 8 Round, 10/6#, no ball on walking lunges

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 Tony

Running

Accumulate distance each day (does not have to be unbroken). Class running does NOT count.

Rx+: 1 Mile with a vest (Murph prep)

Rx: 1 mile

Int: 800m and add 200m every day

Beg: 400m and add 100m every day

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