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

Thursday 9/27/2018


Thursday 9/27/2018

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


Pocket squat clean (5×2 Build to a comfortable 2-rep)

Warm up weight stays in pocket
5 minutes to complete.

Shoulders are not to come foward in any motion until you are driving under the bar! Focus on driving the hips into the bar and then pulling yourself under the bar.

Hang Clean (10 minutes to build to a heavy 3-rep (TnG))


AMRAP15 DBS, CalB, WL, K2E (AMRAP – Reps)

15 minute AMRAP

10 DB Snatch 50/35

10 Calorie Bike

10 Walking Lunges (per leg)

10 Knees 2 Elbow


DB S 35/20



DB S 25/15

Knee Tucks

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