1/26/17

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

warmup – run, hanging scap retraction, kip (No Measure)

2 rounds

100m run

15 PVC pass throughs

5 hanging scapular retraction

10 kips

Metcon (12 Rounds for reps)

E2MOM 24min

5 Pullups / Rx+ 8 pullups

13 Russian KBS (70/55) / Rx+ 16 Russian KBS

12/8 Assault bike cals / Rx+ 14/10
record reps for each round, 12 total sets

anchored leg raises (No Measure)

EMOM 8 minutes

6 leg raises, slow and controlled up and down

https://www.youtube.com/watch?v=eLEyn1EjA5I