Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)
Run/Row 400 meters
10 PVC pass throughs
10 toy soldiers
30 second hold on rig (pull-up grip)
5 strict ring dips
HSOD x 5 Pendalay Rows + HSOD x 1 Bench Press (superset) (1×1)
HSOD x 5 Pendalay Rows + HSOD x 1 Bench Press (superset)
Barbell Row form starts with the bar on the floor. Bend over and grab the bar with your palms facing down. Pull the bar against your lower chest while keep your torso horizontal. Return the bar to the floor on each rep.
You will do 5 sets working your way up in weight as long as you don’t lose form. After your 5th rep of rows you will then do a heavy single bench press. This isn’t a max out day on the bench. Pick a number you will find challenging, but hit.
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
15 Box Jumps, 24″ / 20″