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

CrossFit 4/3/19


CrossFit 4/3/19

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


Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms


Farmer’s Carry (4 x 200m)

Build in weight

Cap: 15 minutes


14 AMRAP 4 Bar MU 8 KB Swing 16 bike 32 pistol (AMRAP – Rounds and Reps)


4 Bar muscle ups

8 KB swings 53/35

16/12 Cal bike

32 pistols


4 Jumping MU or 8 C2B

8 KB swings 53/35

16/12 cal bike

32 Assisted Pistols


8 assisted Pull-ups or Ring Rows

8 KB Swings 35/20

12/8 Cal Bike

32 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 Jen

Strict Pull-ups

Every day, perform 3 x 10 Strict Pull-ups with a 1-2 minute rest between sets. If easy, perform at half speed.

Scale as needed to allow to be able to finish all sets with a tough but unbroken (or close to) finish.

If doing negatives perform 3 x 5 reps with a very slow lowering phase.

Pull-ups (3×10)

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