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

CrossFit 4/23/19

22
Apr

CrossFit 4/23/19

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

Superset

Weighted Step-ups (6×6/leg building)

Bent Over Row (6x 10 Building)

Metcon

Rest 3 minutes after completing WOD 1

21-15-9 DB clean Bike (Time)

21-15-9 (14-10-6 cal Females)

DB Cleans 50/35

Cal Bike

Int:

35/20

Beg:

15-10-5 (12-8-3)

20/10#

cap: 7 minutes

15-12-9 DB Clean Cal Bike (Time)

15-12-9 (12-9-6 Cal Female)

DB Cleans 50/35

Cal Bike

Int:

35/20

Beg:

10-8-6

20/10

Cap: 7 minutes

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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