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 carry (add kettlebells with bands) (5x50m)
Hang a a light kettle bell to both ends of a barbell with a band.
Squat under racked barbell with arms fully locked-out, & press to standing position.
Maintain a tight core with arms fully locked out. Do not arch back! Walk slowly to prevent KB from swaying out of control!
If a bamboo bar is available, use it.
Use purple bands or lighter
tire flips (Build to a heavy 5 reps)
*recommend trash clothes to be worn
Push-ups (Tempo 3×10 reps)
3 sets 10 reps
3 second descent
2 second at the bottom (just off the ground)
2 second at the top