1/11/18

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 (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

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