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

Barbell Club 6/28/2018


Barbell Club 6/28/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club


Warm Up: Anti Rotation + Monster Walks (No Measure)

2 Rounds Not For Time

10 Reps Each Movement

Chop and Lift

Pallof Press

Banded Monster Walks

Banded Grapevine

Banded Duck Walk (Forward + Back)


Zercher Squat (10EMOM perform 2 squats build to a HSOD)

Banded Bench Press (Build to a heavy set of 5)

Loop 2 bands together, put under bench and around ends of barbell.

Bottom Up KB Press (Build to a heavy set of 10 on each arm)

Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stability

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