12/13/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

Metcon (No Measure)

3 rounds

may also use crossover symmetry bands for these movements**

10 band face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Then 2 rounds

80 feet oh db carry

40 feet oh lunges, 20 feet per arm

Pistols (10 min skill and progression work )

If efficient on pistols, practice weighted pistols

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12 deadlifts (185/125) Rx+ (255/185)

12 pullups / R+ C2B

12 (6L / 6R) single arm overhead squat (50/35)

50 Double Unders

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