Training Pit CrossFit (Hollywood, FL) – CrossFit
warmup – inchworm t-pushups, mountain climbers, lunges (No Measure)
2rds
100m run
6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0
10 mountain climbers
10 lunges
ring ab rollout (3 sets of 5 reps)
https://www.youtube.com/watch?v=KkXY9jp59ec
perform with knee on floor for beginners
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP, only count part AFTER row
Row 1200m/1000m
then max rounds with the remaining time:
10 push press (135/85)
40′ single arm overhead dumbbell lunge (45/30
15 sit-ups
Training Pit CrossFit 