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

CrossFit 4/8/19

7
Apr

CrossFit 4/8/19

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

Test-in #1!!!

Choose a distance that will keep you under 12 minutes to complete.

1-Mile Run (Time)

Max Effort 1-Mile Run
Int: 1200m

Beg: 800m

Metcon

10-1 Deadlifts, BBJOV (Time)

10-1

Deadlifts (225/155)

Burpee Box Jump Over 24/20

Int:

(185/125)

20/16″

Beg:

(135/95)

Box Step ups/Burpee to a box

Cap: 17 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 Nicole

Assault Bike Endurance

Every day, perform 3 sets of 25/20 calories on the assault bike. Rest 1-2 minutes between sets

For the Rx Athlete try to maintain 80/60+ RPM throughout

3 Rnds Bike 25/20 Cals (3 Rounds for time)

Record EACH time to complete the targeted calories

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