Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Barbell WU clean ohs (No Measure)
20/15 calories bike
2RNFT with a barbell
5 Power Cleans
5 Front Squats
5 Push Press
5 Overhead squats
perform 10 Squats with a 5 second pause at the bottom with feet and knees together.
If unable to perform without falling over, hold a KB in front or place heels on a plate.
Glute-Ham Raises (5×5)
Perform with a 1 second pause at the bottom (no using momentum out of the hole).
Scale as needed with distance setting on the GHD or using bands.
Modify to 5×10 weighted hip extensions or weighted good mornings
Weighted Glute Bridges (5×5)
place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.
Build in weight. 5 heavy sets of 5. Score your heaviest set
15min AMRAP hsw, burp, pistols (AMRAP – Rounds and Reps)
15 min AMRAP
25ft HSW, modified pistols
100ft Bear crawl
30 Squats (keep feet as close together as possible)