Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up CalR,Push,RR,OHS (No Measure)
2 Rounds NFT of:
20/15 calories on rower or bike
10 ring rows
10 pvc OHS
10 Hollow Rocks or :30 hollow hold
DB Bench press (5×10)
Single Arm DB Row (5×10/arm)
Deficit Deadlifts (5×2 building)
pull a deadlift feet standing on any form of lift platform.
Be very smart with this lift! Do not pull exclusively with your back!
5 Minute Heavy DBall Hold (5 minute hold)
Accumulate 5 minutes with a heavy Dball. Hold in the front position.