Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
6 min amrap kang squat (No Measure)
6 minute amrap
10 inch worms
15 second high plank
10 Kang squats with 3 second hold at the bottom use a barbell
DB Curl (5 sets of 10/arm Hammer variation)
Bench Press (4,6,8,10,8,6,4)
build to a heavy 10 and then keep that same weight for the descending 8, 6, 4.
Back Squat (Build to a heavy set of 2)
If time remains
FT V-Ups EMOM AS (Time)
100 V Ups
Every minute on the minute perform
10 Air Squats
Toes 2 Rig
For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.
Coach Weakness Homework
Brought to you by: Coach Ray
Each day perform 2 max effort sets (to failure). Zero resting between reps (at top or bottom of the push-up).
Record total rep count between both sets, each day.
If you are planning to complete Murph with a vest, wear a vest for this.
Scale push-ups as needed to allow you to complete at least 10 repetitions each set.
Rest 1-2 minutes between sets