1/20/17

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

warmup – 400m row, band shoulder prehab, strict press, hanging scap retraction (No Measure)

400 M row

**may also use crossover symmetry bands for these movements**

shoulder band stretches, 10 of each >> https://www.youtube.com/watch?v=dIqE5o9Y_3g

7 strict barbell presses

5 hanging scap retraction

Shoulder Press (5-5-5-5-5)

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
if you do not get passed the 12 minute mark, continue AMRAP at 14/14 reps of each style until the 15 minute mark,