Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up CalAssault,JAS,GM,WL (No Measure)
10/8 Cal Assault
10 Jumping Air Squats
10 Good Mornings
10 second hang from bar
100m Double Front Rack Carry (5x100m, build if possible)
Seated/Standing Sled Pull (5 sets of 1x full length of rope. Build)
Attach the line to the sled so it is one straight length. You will then stretch the line out, sit or stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull.
A length pull is a rep.
Reactive Kneeling Box Jump (Distance)
Build in height for 1 rep