FRIDAY | 05.01.2020


  • 2 x 1MIN samson stretch with overhead squat and side-to-side twists

  • 10ea lying leg swing

  • 10ea lying leg crossover

  • 5 roll over V-sit

  • 10 spiderman

  • 2 x 10 alt. single leg RDL's

  • 2 x 10 bent over rows

  • 2 x 10 single leg glute bridges ea. leg

  • 10 V-ups

  • 2 x 200m sprint

  • 2 x 30 high knees + 30 buttkickers + 10 broad jumps

  • 2 x 5 ea. muscle clean + bent over row

  • Burgener warm-up (9mins)


  • 6 deadlifts 95/65

  • 6 hang power cleans 95/65

  • 6 box jumps 24"/20"

REST 1MIN after every 2MINS and pick up from where you left off after each REST period.



50 views0 comments

Recent Posts

See All
CrossFit Journal: The Performance-Based Lifestyle Resource

Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 

Contact us today for a FREE introductory session and get started on your own road to success!

Starboard CrossFit

Contact us by phone at (843)729-2902
Contact by email at
Contact us by phone at (843)729-2902
MON:  5a, 6a, 12p, 3p, 4p, 5p, 6p
TUE:   5a, 6a, 830a, 3p, 4p, 5p, 6p
WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p
THU:   5a, 6a, 830a, 3p, 4p, 5p, 6p
FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
SAT:   8a, 9a
SUN:  1030a-1230p
  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • YouTube - White Circle
  • Google Places - White Circle