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

Barbell Club 9/13/19

12
Sep

Barbell Club 9/13/19

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

Warm-up

Warm-up core, posterior, burpees (No Measure)

2 minutes rowing or ski-erg

then

2 rounds

20 second plank hold

10 weighted good mornings 25/15

10 Walking Lunges

5 Burpees

Weightlifting

50m Yoke Carry (Heavy 50m)

Yoke Carry

Build to heavy 50M

25 down and back

Weightlifting

Front Rack Lunge (5×6/side @ 50% of 1RM Front Squat)

Accessory Work

Glute-Ham Raises (3×6 reps Tempo 31X1)

3 second lower

1 second pause

Xplode up

1 second pause at top

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