Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up Squat 2 (No Measure)
10 Calories on Rower
10 Good Mornings
10 Monster band squats
10 Walking Lunges
For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning
Hatch Squat Cycle Week 9 Day 2
Back Squat (% work)
2×5 @ 65%
3×5 @ 70%
Front Squat (% work)
4×5 @ 60%
Dball Death March (AMRAP – Reps)
Hold a Dball in the bear hug position. Perform slow, methodical alternating knee raises. Attempt to hold thigh for a second at the top of each rep.
Perform this movement and accumulate 5 minutes.
Cap: 10 minutes
Score each second accumulated as 1 rep.
Note how many times you had to rest.