Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up – Shoulders (No Measure)
2 minutes on bike/rower/ski
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded OHS
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.
Metcon (No Measure)
Complete 4 sets
20 Weighted GHD sit-ups 20/14
1 minute Banded Pallof Press Hold (per side)
Rest as needed between sets.
Int: GHDs unweighted
Beg: Medball Sit-ups or GHD’s to parallel