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
20 mountain climbers (1,2,3..)
10 Dead bugs
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)
(50 Dubs, 50 Sit Ups, 5 Rope Climbs, then 40 Dubs, 40 Sit Ups, 4, etc.)
1/2 Successful Dubs
Rope Climbs to 12′ mark
Single Unders x2
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