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
Banded KB Bench Press (5×5 )
Using a red band (if possible), hang a KB from each side of the barbell.
If available, use the bamboo bar
Dont begin superset until you have established a starting weight considered heavy.
Bottom Up KB Press (5×7/arm)
Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stability