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

CrossFit 6/28/19


CrossFit 6/28/19

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


Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Handstand hold


Back Squat (Heavy 5)

15 minutes to complete


FT SB carries, squats, Strict HSPU (Time)

For Time

60FT bear hug carry

40 SB squats

120 FT carry

40/30 strict HSPU

120 carry

40 squats

60 Carry

17 min cap


Rx – 80/60 and kipping

Int: – 60/40 and elevated

beg- 50/30 and DB presses


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!

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

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