Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up 4Rounds GM,AS,IW, SS (No Measure)
4 Rounds Not For Time
5 Good Mornings
5 Air Squats with Pause at Bottom
5 Inch Worms
5 Samson Stretch
Clean (2 Slow Pull Clean Pulls + 1 Clean)
Every 2 minutes for 16 minutes perform
2 Slow Pull clean Pulls
1 Clean (any style)
Build in weight. Quick reset on floor is allowed
400m Runs buy in/out, 8 rounds 8 HSPU, 8 Pistols (Time)
8 Hanstand Push-ups
8 Alternating Pistols
Cap: 16 minutes
Pikes Push-ups or DB Presses
Narrow stance air squats
Place feet as narrow as possible but still allows you to keep weight on heels and break parallel
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.