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

warmup – high knees, butt kicks, shoulder band work, hollow rock (No Measure)


100m (50m high knees/50m butt kickers)

10 banded shoulder external rotations

10 shoulder band pull aparts

10 hollow rocks

*30 second each Calf, stretch on the wall

Double-Unders (10 min skill work or max UB dubs)

can also work on triple unders if efficient on DU and not going for max unbroken

Metcon (Time)


Sit ups


*400m run after every round

Coach Led Group Stretch (No Measure)

stretch after class