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 (6×2 Push Press ( 80-90%). Superset single leg RDL)
Single Leg RDL (6×4 (per leg) with 2 DBs)
Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier
Coach Led Group Stretch (No Measure)
stretch after class
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 deadlifts (135/85) Rx + (155/105)
5 back squats (same)
3 rope climbs / Rx+ legless
Metcon (No Measure)
Cash Out’ : 4 minutes
10 kipping pull ups,
10 burpees,
OR
Hypertrophy 3 sets of
12 wide grip strict pull ups in a superset with
15 banded good mornings