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

Barbell Club 8/09/19

8
Aug

Barbell Club 8/09/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

20/15 calories on rower or bike

then

2 Rounds NFT of:

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Superset

Banded KB Bench Press (6×5 Building)

Using a red band (if possible), hang a KB from each side of the barbell.

If available, use the bamboo bar

Negative pull ups (6×3 w/ 5 second lowering)

Superset

Reverse Hypers (5×20)

GHD Situps (5×15)

Accessory Work

5 AMRAP DB Bear Crawl (AMRAP – Reps)

AMRAP 5 minutes

Dumbbell Bear Crawl

https://www.youtube.com/watch?v=9rhNMNVWID8

Set up a 50ft Course. Each 5 feet is 1 rep

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