Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-Up Row + 3R GM, SS, IW (No Measure)
500 meter Row
Then 3 Rounds
10 Weighted Good Morning 25/15
10 Samson Stretch
5 Inch Worms
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Rounds)
E90 for 30 Min
0:00-1:30 -15/10 cal bike
1:30-3:00 – 10 Burpee BJO 24/20″
3:00-4:30 -250/200 Row
4:30-6:00 -20 wall balls 20/14#
6:00-7:30-60 double unders
Active recovery. Scale all movements as needed to keep each under 60 seconds to complete.
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 Karri
Handstand Walks Part 2!
Spend 10 minutes each day trying to figure max distance, trying to beat the day prior. If you are able to go beyond 50ft without much difficulty, begin working on more advanced movements: turning, obstacles, weighted, etc.
If unable to perform handstand walks, watch this video! https://www.youtube.com/watch?v=OrQtc2IaabU
Spend 10 minutes each day working through the progressions. Dont advance to the next movement until you feel comfortable and able to perform 20 repetitions.
Handstand Walk (Max Distance)
1 foot = 1 rep