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

CrossFit 5/13/19

12
May

CrossFit 5/13/19

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

Warm-up

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

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

10 Toy Soldiers

5 Inch Worms

Skill

Test-out #2

Try to beat score from 4/8/19

1-Mile Run (Time)

Max Effort 1-Mile Run
Int: 1200m

Beg: 800m

Metcon

10-9-8-7-6-5-4-3-2-1 HSPU, BBJO (Time)

Hanstand Push-ups

Burpee Box Jump-overs 24/20

Int:

Elevated HSPU

20/16″

Beg:

Seated DB press

Burpee to box and box step-over

Homework

This week we are stepping away from coach weaknesses and going all in on Murph volume prep.

Rx:

25 Pullups

50 Push-ups

75 Squats

Int:

5rounds

5 Pullups

10 Push-ups

15 Air Squats

Beg:

2-3 Rounds

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