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

CrossFit 5/3/19


CrossFit 5/3/19

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)

For 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

Push-ups (2 Sets of Max Effort)

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