1/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder and hip (squat) warmup (No Measure)

2 rounds

10m single KB/DB oh carry (10m each arm)

10 goblet squats

10 push ups

10 sit up

3 inch worms

2 Crab Bridges (1 per side)

https://www.youtube.com/watch?v=fgsUe3Lc3hI

Push Press (7×1 Push Press ( 80-90%). Superset single leg RDL)

Single Leg RDL (7×3 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

Metcon (No Measure)

cashout: 3 rounds

15 burpees,

200m run

Or**

hypertrophy – 3 sets of

12 single arm bench press in a super set with 12 weighted step ups

Coach Led Group Stretch (No Measure)

stretch after class

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