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




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


Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch


Back Squat (1×10 @ 60%, 1×8 @ 70%, 3×6 @ 75, 80, 85%))

Front Rack Lunge (Build to a heavy 2-rep (1 per leg), reverse step)

Accessory WORK

GHD Kayak Rows (Tabata Style for 4 minutes for max reps)

Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)

Spiderman Holds (Reverse Tabata 4 mins (10 sec work 20 sec rest))

Sprawl all 4 limbs out as far as you can, leaving your torso 2-3″ above the ground. Hold for as long as possible

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