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

CrossFit 5/22/19

21
May

CrossFit 5/22/19

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
Hold 15/10# plate overhead during lunges

Weightlifting

Turkish Get Up (Heavy 2 (1 per side))

https://www.youtube.com/watch?v=-_zTytmHM94

Metcon

4RFT 25 Cal Row, 8 Devil Presses (Time)

4RFT

25/20 Cal Row

8 Devil Presses 50/35’s

Cap: 18 minutes

Int:

20/16 Cal Row

35/20’s

Beg:

16/12 Cal Row

20/10’s

Homework

Don’t tear!

This week we are incorporating preventative maintenance for Murph.

Hydrate

-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.

Mobilize

– Use the recovery room, yoga, in house chiropractors and massage therapists,

etc. to make sure your body is at 100% come Monday.

Leave a Reply