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

CrossFit 6/7/19

7
Jun

CrossFit 6/7/19

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

Warm-up

Warm Up Run, Dubs, WL, IW, TS (No Measure)

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

10 Toy Soldiers

5 Inch Worms

Skill

Metcon (10 Rounds for time)

Every Other Minute for 20 minutes

Perform

15/12 cal row sprint

Record each time

Int:

12/9

beg:

10/8

Scale calories down to a number that allows you to maintain under 50 seconds consistently at a sprinting pace

Metcon

8 AMRAP 75 DU, 50 DBL DB WL, 20 T2B (AMRAP – Rounds and Reps)

AMRAP 8 minutes

75 Double Unders

50 DBL KB Front Rack Walking Lunge 35/26

20 T2B

Rx+

UB Dubs, 53/35

Int:

35 Double Unders

Walking lunge 26/18#

Knees to chest

Beg:

75 Singles

50 Unweighted Walking lunges

20 Knee raises or toes to rig

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 Jason

Thrusters

EMOM for 5 min

Day 1: 4 Thrusters

Day 2: 5 Thrusters

Day 3: 6 Thrusters

Etc.

Rx+ 135/95

Rx: 115/80

Int: 95/65

Beg: 65/45

Thruster (HW)

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