4/17/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2rds

100m run

5 inch worms into T-push up

10 air squats

10 double unders / practice

Front Squat (reps below)

EMOM 12min

(65% of FSQ)

Min 1: 4 FSQ

Min 2: 8 BSQ

Metcon (No Measure)

15 min EMOM

Min 1: 20 double unders (or 20 second DU practice) +7 HSPU

Min 2: 10 Burpees

Min 3: Max HS Walk/Hold (30sec)

Metcon (No Measure)

3 sets

1 min Max Plank

1 min Max Leg Lifts

1 min Max V-ups

1 min rest.