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

Barbell Club 3/12/19

11
Mar

Barbell Club 3/12/19

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

Warm-up

Warm Up – Shoulders (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Banded OHS

Weightlifting

Shoulder Press (5RM)

12-15 minutes to establish a 5rep max

Superset

12 minutes to complete

Shoulder Press (4×5 @ 90% of today’s max)

Single Arm DB Row (4×10/ arm)

choose a weight that challenges you for 10

Accessory Work

EMOM for 5 minutes

perform 10 Sandbag squats 100/80

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