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

Barbell Club 3/22/2018

21
Mar

Barbell Club 3/22/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Jump rope/inch worms/lat shrug/pass through/push up (No Measure)

2 rounds not for time

80 jump ropes practice double unders or triple unders if you have doubles

5 inch worms

10 scapular pull-ups (lat shrug)

10 pass throughs

5 push ups

Weightlifting

Front Squat

8 @ 55%

6 @ 65%

4 @ 75%

4 @ 80%

4 @ 85%

Front Rack hold (hold for a cumulative 5 minutes at your 1-rm)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
each minute is a rep

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