Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)
2 Rounds for Quality
10 Air Squats
10 Walking Lunges
10 PVC OH Squats
10 PVC Pass Throughs
Overhead Squat (Heavy 5 then % work)
15 minutes to establish heavy set of 5 Overhead squat then
8 minutes to complete 4 sets of 5 reps at 90% of the heaviest completed set today.
12 AMRAP 3 Rope climbs, 20 Box jumps (AMRAP – Rounds and Reps)
12 minutes AMRAP
3 Rope Climbs
20 Box Jumps 30/24
3 RC to 12′
6 Rope Walk-ups
20 Box step-ups 24/20
Choose a taller height than you would traditionally do for box jumps
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.