11/18/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup partner hamstring, situps, run (No Measure)

WARMUP

3 rounds

5 (per) partner assisted glute-ham raise

https://www.youtube.com/watch?v=Lsq7ztSjIYA

8 partner situps

100 M run

Metcon (Weight)

EMOM 10

Odd: 4 Romanian DL per leg (heavy with good & controlled form)

Even: 7 strict pullups / 7 ring rows

**record weight on RDL

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

8 toes to bar / v-ups

8 plate burpees (45/25)

5 sets, 1 min plank hold

1 min plank, 1 min rest x5