Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Barbell Movement Prep (No Measure)
One round with PVC & one with an empty barbell
5 High Pulls
5 Muscle Cleans/Snatch
5 Hang Power Clean/Snatch
5 Good Mornings
5 Back Squats
Choose Cleans or Snatches based off of the work for the day.
Bulgarian Split Squats (5×5 per leg)
Deadlift (4×10 building to a heavy 10)
Superset the Glute Bridges, GHDs and L-sits
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.