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

CrossFit 5/1/19


CrossFit 5/1/19

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


Warm-up deadbugs/mountain climbers/ v-ups (No Measure)

2 minutes on the Ski-erg/Row

2 Rounds

20 mountain climbers (1,2,3..)

10 Dead bugs

5 v-ups


12 EMOM 10 PU, 20 MC, 30 Lsit (AMRAP – Reps)

EMOM for 12 minutes

1: 10 Strict Pull Ups

2: 20 Mountain Climbers

2: 30 second L-Sit Hold

Record Total reps completed

1 second = 1 rep

Rx Mountain climbers are with foot reaching outside of hand


5 Strict Pull-ups

20 Second L-sit


10 Ring Rows

20 Mountain Climbers (knee to elbow)

30 Second knee raise hold


Rope Climb Annie (Time)


Double Unders

Sit Ups

Rope Climbs

(50 Dubs, 50 Sit Ups, 5 Rope Climbs, then 40 Dubs, 40 Sit Ups, 4, etc.)


1/2 Successful Dubs

Sit Ups

Rope Climbs to 12′ mark


Single Unders x2

Sit Ups

Rope Walk Ups x3


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 Ray


Each day perform 2 max effort sets (to failure). Zero resting between reps (at top or bottom of the push-up).

Record total rep count between both sets, each day.

If you are planning to complete Murph with a vest, wear a vest for this.

Scale push-ups as needed to allow you to complete at least 10 repetitions each set.

Rest 1-2 minutes between sets

Push-ups (2 sets Max reps)

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