Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Squat Clean (30 min EMOM- 1 Squat Clean )
If you fail a rep – Do Not Go Up!
A failed rep is anything that doesn’t feel solid and good. If you second guess any aspect of your lift – repeat to solidify the lift
Weighted Good Mornings (build to a heavy 3)
Utilizing a Barbell in the back rack, perform a good morning.
Take this movement very controlled!
Start off very light and only go far enough where you are keeping your back completely flat and hamstrings engaged!
Active Strait Leg Raise
position yourself on your back with one leg extended strait up on the rig and the other extended strait out along the gound. Lift your leg off the ground as far up as possible and then lower back to the ground.
4 sets of max reps each leg.
Score is total number a reps completed with each leg (use set 1 as score for right leg and set 2 as score for left leg)