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

Burg Barbell Club 12/12/17


Burg Barbell Club 12/12/17

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


Warm-up (No Measure)

Row 300 meters

10 Glute Bridges

10 Situps

10 hip openers

10 jumping air squats

10 good mornings

10 scap pulldowns


HSOD x 5 Bent Over Rows

HSOD x 5 Bent Over Rows

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

Sumo Deadlift (6 x 2)

Make sure your setup is good and don’t rush it. You should be engaging your glutes and shooting your hips through at the top

5 Minute Heavy DBall Hold

Accumulate 5 minutes with a heavy Dball. Hold in the front position.

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