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

CrossFit 4/25/19


CrossFit 4/25/19

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


Warm Up Run, Dubs, WL, IW (No Measure)

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

5 Inch Worms


Windshield Wipers (5×6 Building)

Windshield Wipers

1 Rep = Both sides completed
10 minutes to complete


E5MF25 400m Run 60 DU 8 Reverse Burpee (5 Rounds for time)

Every 5 minutes for 25 minutes

400m Run

60 Double Unders

8 Reverse Burpees

Score is the time it takes to complete each round


400m Run

30 DU

10 Jump Squats


300m Run

60 Singles

10 Air Squats


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


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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