Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up Posterior Chain v2 (No Measure)
2 minute Row
2 Rounds of
10 3-Point contact Good mornings
10 Stagger stance Good mornings (5/side)
10 Ring Rows
10 Air Squats
A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc
Deficit Deadlifts (7×3 @ 70% + of 1RM DL)
pull a deadlift feet standing on any form of lift platform.
Be very smart with this lift! Do not pull exclusively with your back!
Dball Hold (5x 60 seconds)
1 second = 1 rep