1/19/17

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

warmup – run, inchworm t-pushups, air squat, lunges (No Measure)

2rds

100m run

6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0

10 air squats

10 lunges

Metcon (Time)

30-20-10

toes to bar

Wallball (20/14)

Assault bike Cal

L-Sit (EMOM do 30-45 seconds)

4 minute EMOM

Coach Led Group Stretch (No Measure)

stretch after class