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

CrossFit 4/9/19

8
Apr

CrossFit 4/9/19

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

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Int:

10-20-30-40 rep scheme

Beg:

5 Rounds

10-20-30-40

Ring Rows or Jumping PU

Assisted Push-ups

First round should be able to be completed in under 5 minutes

Cap: 40 minutes

Record TOTAL TIME

If finished early, do the Homework!

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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