12/18/17

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
add shoulder warmup after

Front Squat (5×3 at 90-100% superset with deficit HSPU)

Metcon (Time)

5 rounds. Jack the “Gripper”

5 Power Cleans (155/105) Rx+ (205/135)

3 rope climbs / + legless

200M ski erg

Deficit Handstand Push-ups (5×5)

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