Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:


100m run

10 Romanian DL

10 behind the neck push presses

*couch stretch 30sec per leg

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20/15 Cal Row

20 Box Jumps (24/20) Rx+ (30″/24″)

15 Wall balls (20/14) Rx+ (30/20) men to 10ft / women to 9ft

Metcon (No Measure)

3 sets (Mobility work)

20 (10 per arm) Seated external rotations (with 2.5# or 5# plate only. Slow and controlled. Make sure form is perfect! Nothing should move but rotator.)


1min Plank

*rest as needed