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

CrossFit 6/19/19

18
Jun

CrossFit 6/19/19

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

10 push-ups

30 second hold on rig (pull-up grip)

5 strict ring dips

Superset

15 minutes to complete

Bench Press (4×2)

Ring Dips (5×8)

Metcon

10RFT 4 BJ 8 DL 12 WB (Time)

10 Rounds For Time

4 Box jumps 30/24

8 deadlifts 225/155

12 wall balls 20/14

20 Min cap

Int:

Box 24/20

Bar 185/125

Ball 15/10

Beg:

8 rounds

Box step-ups 24/20

Bar 135/95

Ball 10/6

Choose a weight for deadlifts that allow you to go unbroken for 1 round without much difficulty

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 Amy

Toes-2-Bar

Perform 50 Toes-2-Bar

Record time it takes and note how many rest breaks it took.

Goal is to reduce amount of breaks needed

Metcon (Time)

For Time

50 Toes-to-Bar

Int:

Toes-to-Eye height

Beg:

Knees to chest

For Toes-to-eye height, your goal is to bring your toes to the horizontal plane of your eyes.

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