Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up – Shoulders (No Measure)
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded OHS
Do a light warm up set.
1 Set of 20: Rest 2 minutes
1 set of 15: Rest 2 minutes
1 set of 10: Rest 2 minutes
Then Max Effort @ set of 20 weight
Chinese Barbell Row (5×5 build to a heavy set of 5)
Make sure every rep contacts the underside of the bench.
Seated Good Morning (Build to a heavy set of 3)
Plant your feet on each side of the bench. With a barbell in a back rack, lower your shoulders and chest as low as possible while still maintaining a flat back.