5/15/17 – Elizabeth

Training Pit CrossFit (Hollywood, FL) – CrossFit

partner squat warmup (No Measure)

Warm Up:

200 M run

20 leg across body

15 glute ham bridges



4 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 5 air squats as quickly as possible while partner 2 holds bottom of a squat. Partner 2 is only allowed to come out of hold once they are tagged by partner 1 who has to run all the way across the gym upon completion of the air squats to tag in their partner. Once partner 2 is tagged, partner 1 will go into squat hold and partner 2 will run across the box perform 5 air squats then come back to tag partner 1. Repeat for 4 minutes

Front Squat (EMOM – below)

12min EMOM (80% of FSQ)

min 1: 2 FSQ

min2: 4 BSQ

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

** 2x reps for box dips