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

Wednesday 9/26/2018


Wednesday 9/26/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit


Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges


Banded Hip Extension (No Measure)

Need a band and an abmat

– Tie a band to the rig 2″ above the ground

– Step one leg into the band and pull it up so it sits right under your smiley

– Facing the rig, step back to pull the band tight and drop down to your knee (on the abmat for padding) (this should be the leg that has the band around it)

– Allow the hip to relax and be pulled towards the rig


Back Squat (15 minutes to build to a heavy 10-rep)


10-1, 1-10 DB Burp + DB FS (Time)

For Time


Burpee DB Deadlift


DB Front Squat

Rx 50/35 (in each hand)

Int 35/20

Beg 20/10

12 min Cap

A Burpee DB Deadlift is essentially doing a burpee with your hands on the dumbbells and deadlifting them up to a standing position.

Choose a weight that all the DB Front Squats will be done unbroken.

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