Training Pit CrossFit (Hollywood, FL) – CrossFit
squatting warmup (No Measure)
Run 400m
-Leg kicks
(in place, 10 up and back, 5 across)
-Lower back stretch, 20x total (10 per leg)
https://www.youtube.com/watch?v=qRZTvkKEbCk
-Small band walks
(forward, backwards, right, left in quarter squat position) 10 steps each way
https://www.youtube.com/watch?v=Z5iT6Czt7Zc
-15 glute ham bridges with band
https://www.youtube.com/watch?v=tgw_0kCDGX8
Front Squat (12 minutes to find 1RM)
lets see if your box squats paid off!
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
**18 minute cap, don’t RX unless you can finish in time!! **
Training Pit CrossFit 