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

CrossFit 6/21/19

20
Jun

CrossFit 6/21/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Weightlifting

15-20 minutes to complete

Paused Front Squat (Heavy Single w/ 3 second hold)

Build to heavy front squat with 3 sec pause at the bottom

Metcon

30-20-10 Back Squats, GHD SU (Time)

30-20-10

Back squats

GHD sit ups

Rx

30-115/85

20-135/95

10-155/105

13 Min cap

Bar is from the floor

Int:

30 – 95/65

20 – 115/85

10 – 135/95

GHD to parallel

Beg:

45/35

65/45

85/55

Sit-ups

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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