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

CrossFit 5/16/19

15
May

CrossFit 5/16/19

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal Row

2 rounds

10 walking lunges

10 pass throughs

5 Inch worms

Metcon

T2 2k Row, Bike Ski (Time)

Teams of 2

2k Row

2k Ski (2k running on 100m course)

3K/1.9 Mile bike

Partner A is working for 2 minutes

on movements above, while partner B must perform:

10 DB burpee step overs 35/20’s

IF partner B finishes early, rest for the remainder of the 2 minutes

35 Min Cap

Int

20/10s

Beg:

1.5k Row

1.5k Ski

2k/1.25 Bike

No weights on burpees
If running, stay on the 100m course to hear when the 2min time is up.

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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