3/06/18

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

Front Squat (7×2 (find 2RM))

superset with strict weighted ring dips or work progressions

weighted STRICT ring dips (7×3 (or work progressions))

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP (as many rounds as possible)

10 ring dips / scale with stationary (thinner bands) or 20 box dips

10 goblet squats (53/35)

10/8 bike calories

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