Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up Posterior Chain (No Measure)
Coach should manage clock for everyone
30 Second Plank
30 Second Side Plank (30s each side)
30 Second Glute Bridge
30 Seconds Finland Warm Up (Pogo Hop)
pull a deadlift feet standing on any form of lift platform.
Be very smart with this lift! Do not pull exclusively with your back!
7 minutes to warm up to a moderately heavy 5 rep, then 5×5. All sets should be at the same weight.
Rest 3 minutes between sets.
16 mins to complete the 5×5
Bent Over Row (4×10 Build over the sets (each side))
10 minutes to complete