Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Shoulders push/pull (No Measure)
2 minutes on rower/ski
5 inch worms
10 Pass throughs
10 Ring Rows
Push Press (E90F12 3 Rebounding)
Every 90 seconds for 12 minutes, perform 3 rebounding push presses.
Build to a heavy set of 3
Chinese Barbell Row (5×5)
Make sure every rep contacts the underside of the bench.
Banded Tricep Extensions (5×15)
Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.