Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up CalA, WL, AS, PT (No Measure)
10 walking lunges
10 pass throughs
5 Inch worms
Hold 15/10# plate overhead during lunges
Turkish Get Up (Heavy 2 (1 per side))
4RFT 25 Cal Row, 8 Devil Presses (Time)
25/20 Cal Row
8 Devil Presses 50/35’s
Cap: 18 minutes
20/16 Cal Row
16/12 Cal Row
This week we are incorporating preventative maintenance for Murph.
-If it ain’t clear, drink more. Especially the night before.
Shave your calluses.
– Tearing isn’t fun. Tearing right before Murph is way less fun. Take extra special
care of your hands this week.
– Use the recovery room, yoga, in house chiropractors and massage therapists,
etc. to make sure your body is at 100% come Monday.