Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up – Shoulders (No Measure)
20 Second Ring Support Hold
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Walking Lunges
5 minute coach led Turkish Get-up practice
Turkish Get Up (Build to a heavy 2 reps (1 per side))
15 minutes to build to a heavy 2 rep turkish get-up.
If you have done turkish get-ups before and confident in your abilities, use a Barbell. If not, use dumbbells or kettlebells.
Pyramid DL Burpee (Time)
Burpees over bar
Cap: 12 minutes
Perform 1/2 of the burpee Reps (5-4-3-2-1-2-3-4-5)