Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up CalR,Push,RR,OHS (No Measure)
20/15 calories on rower or bike
2 Rounds NFT of:
10 ring rows
10 pvc OHS
30 second hang from bar
Bench Press (5×10 Heavy)
Establish a starting weight for 10 reps before starting your superset. Build or stay the same weight.
Banded Tricep Extensions
Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.
2RFT 500 Row 10 Snatch, 15 BF Burp (Time)
10 snatches 155/105
15 bar facing burpees
14 min cap
Sprawl to step-overs