Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-Up Barbell Club (No Measure)
10 Cuban Press
20 Seated Arm Rotations (10 each side)
30 Second Glute Bridge
40 Second Plank
50 Second Squat Hold
60 Jumping Jacks
Clean (2 Cleans w/ a 4 second pause in the hang)
The first 3 sets can be power cleans but all sets afterwards need to be squat cleans.
20 mins to build to a heavy set of 2
Bulgarian Split Squats (Build to a heavy 6 rep (per leg))
Focus on positioning today! A good position will ensure the greatest gains from this squat.
Your score will be the heaviest weight completed with Both legs.
15 mins to complete
Banded Glute Bridges (No Measure)
Use a bench to prop your shoulders against. Use either a rig or DBs to strap the band to the ground on either side of your hips.
Set up in a traditional glute bridge fashion with the band at your hips. Lift your hips until parallel with the ground and hold for 1 second. Drop and repeat.
4 min EMOM perform 15 Banded Glute Bridges