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

CrossFit 4/24/19

23
Apr

CrossFit 4/24/19

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

Banded Sprints (No Measure)

Put a band around your waist have a partner hold and you sprint
6x 50m

Metcon

Bane (Time)

For Time

40 HSPU

20 Muscle Ups

10 “Macho Man” 135/95

Macho Man

-3 Power Cleans

-3 Front Squats

-3 Push Jerks

20 min Cap

Int:

Elevated HSPU

40 Ring Dips

95/65

Beg

DB Presses

20 Ring Transition MU

65/45

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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