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

CrossFit 4/25/19

24
Apr

CrossFit 4/25/19

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

Warm-up

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

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

5 Inch Worms

Skill

Windshield Wipers (5×6 Building)

Windshield Wipers

1 Rep = Both sides completed
10 minutes to complete

Metcon

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

https://www.youtube.com/watch?v=T_k8alTpFpY

Int:

400m Run

30 DU

10 Jump Squats

Beg

300m Run

60 Singles

10 Air Squats

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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