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

CrossFit 6/28/19

27
Jun

CrossFit 6/28/19

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

Warm-up

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

Weightlifting

Back Squat (Heavy 5)

15 minutes to complete

Metcon

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+-100/80

Rx – 80/60 and kipping

Int: – 60/40 and elevated

beg- 50/30 and DB presses

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 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

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