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

3/9/2017 Barbell Club


3/9/2017 Barbell Club

Burg CrossFit – Burg Barbell Club


Warm Up 4Rounds GM,AS,IW, SS (No Measure)

4 Rounds Not For Time

5 Good Mornings

5 Air Squats with Pause at Bottom

5 Inch Worms

5 Samson Stretch


Bulgarian Split Squats (5 x 5 (each leg) increase in weight to HSOD)

Barbell will be loaded on Back Rack

Deadlift (4 x 10 build to HSOD )

Rest 2 minutes between rounds

Accessory WORK

This is a superset that is not for time.

Weighted Glute Bridges


place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.

GHD Situps (5×15)

L-Sit (5 x 30 seconds cumulative)