No Sweat Intro | Drop In

Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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Burg CrossFit

Burg Barbell Club March 23, 2020

Barbell Club

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
Superset
Overhead walking lunges (4×8 Per Leg )
Overhead banded kettlebell walk (4x50ft )
Start from a rack with two kettlebells looped onto bar at each end with rubber bands. Walk a distance with bar overhead.

Skill
Kettlebell swing (150 Russian Swings)
As Few Sets As Possible

Choose a weight for sets of 30-50 minimum

Accessory Work
Superset
Grip Tolerance (AMRAP – Reps)
5 Rounds

20s Dead Hang
40s Dumbbell Hold 50/35

No rest between reps/rounds

1s=1 rep