Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit
Deadlift, Running, Shoulder warmup (No Measure)
WARMUP
2 rounds
Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)
https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s
10 M walking RDL into leg swing
https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s
2 wall walks / or modified on box
100 M run
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
25 Box Jumps (24″/20″)
400 m run
35 toes to bar
400 m run
45 burpees
400 m run
55 kb russian swings (70/53)
400 m run
*each 200 M count as one rep if time caps on a run
Training Pit CrossFit 