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

CrossFit 5/14/19

13
May

CrossFit 5/14/19

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

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

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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