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

CrossFit 6/20/19

19
Jun

CrossFit 6/20/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

30 second handstand hold

Weightlifting

15 minutes to complete

Behind The Neck Jerk (Heavy Single)

Perform a Split Jerk from behind the neck

Metcon

3RFT 10 Bar MU 100 DU, 10m HSW (Time)

3RFT

10 Bar muscle ups

100 Double unders

10M HSW

15 Min cap

Int:

10 Jumping Bar MU or 15 C2B Pullups

50 DU

5m HSW

Beg:

10 Jumping C2B or 15 Jumping Pullups

200 Singles

20m Bear Crawl

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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