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

CrossFit 6/13/19

13
Jun

CrossFit 6/13/19

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Skill

10 minutes to complete hurdle hop

12 minutes to complete plank hold

Max height hurdle hop (Distance)

Max Height 3 Rep Hurdle Hop

Plank (3 attempts)

Score your lowest of the 3

1 second = 1 rep

Metcon

8RFT 2 Bar MU, 4 Pistol, 8 DB Snatch (Time)

8 RFT

2 Bar Muscle Ups

4 Alt Pistols

8 Alt. DB Snatch 50/35

12 min Cap

Int:

2 Jumping Bar MU or 6 C2B pullups

4 assisted pistols

35/20#

Beg:

2 Jumping C2B or 6 Ring Rows

4 Narrow stance Air squats

20/10#

Homework

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 Ryan

Burpees

Monday: 50 Burpees

Tuesday: 50 Lateral over Bar Burpees

Wednesday: 50 Bar Facing Burpees over the bar

Thursday: 50 Lateral Burpee box jump overs

Friday: 50 Box Facing Burpee Box Jump-overs

50 Burpees (variations) (Time)

Monday: 50 Burpees

Tuesday: 50 Lateral over Bar Burpees

Wednesday: 50 Bar Facing Burpees over the bar

Thursday: 50 Lateral Burpee box jump overs

Friday: 50 Box Facing Burpee Box Jump-overs

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