Bridgetown CrossFit and Barbell Club

Glute Bridgebuild up to heavy 1Seated Pressbuild up to heavy 2 5 Rounds 3 Glute Bridges (80% of 1)3 Seated Press (85% of 2) 4 rounds Odd: Prowler Single + 12 DipsEven: Prowler Double + 6 Dips

Floor Pressbuild up to heavy 1 5 Rounds2 Floor Press (85% of 1)8 RDL 10 Minutes on the minute20 KB Swings

Seated Press build up to heavy 3Glute Bridge build up to heavy 2 3 Rounds2 Glute Bridges (85% of 3)2 Seated Press (85% of 2) For Time: 13 –> 1 Burpees 1–>13 KB Swings

Squat build up to heavy 3Push Pressbuild up to heavy 5 5 Rounds2 Squats (95% of 3)5 Push Press (80% of 5) For Time “Fran”21-15-9ThursterPull-up