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

Barbell Club

22
Jan

Barbell Club

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

Overhead Squat (3RM then % work)

15 minutes to establish a 3 rep max.

then 5 sets x 1 rep @ 90% with a 10 second pause at the bottom.

Superset

Metcon (No Measure)

Complete 4 sets

20 Weighted GHD sit-ups 20/14

1 minute Banded Pallof Press Hold (per side)

https://www.youtube.com/watch?v=QGnd7P55xoo

Rest as needed between sets.

Int: GHDs unweighted

Beg: Medball Sit-ups or GHD’s to parallel

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