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

Barbell Club 8/16/19

15
Aug

Barbell Club 8/16/19

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

Warm-up

Warm Shoulders push/pull (No Measure)

2 minutes on rower/ski

2 rounds

5 inch worms

10 Pass throughs

10 Ring Rows

Weightlifting

Push Press (E90F12 3 Rebounding)

Every 90 seconds for 12 minutes, perform 3 rebounding push presses.

Build to a heavy set of 3

Superset

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.

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