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

CrossFit 5/23/19

22
May

CrossFit 5/23/19

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

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Weightlifting

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.

Metcon

12 AMRAP 3 Rope climbs, 20 Box jumps (AMRAP – Rounds and Reps)

12 minutes AMRAP

3 Rope Climbs

20 Box Jumps 30/24

Int:

3 RC to 12′

24/20″

Beg:

6 Rope Walk-ups

20 Box step-ups 24/20

Choose a taller height than you would traditionally do for box jumps

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.

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