Training Pit CrossFit (Hollywood, FL) – CrossFit
Deadlift, Running, Shoulder warmup (No Measure)
WARMUP
2 rounds
Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)
https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s
10 M walking RDL into leg swing
https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s
2 wall walks / or modified on box
100 M run
Deficit Deadlift (standing on 45# plate) (5×1 at 80-90% of normal DL max)
standing on 45# bumper plate, bar will be set up lower than usual on your shin.
superset with weighted strict pullups
Weighted Pull-ups (5×3 (go up in weight if possible))
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP (As many rounds as possible)
6 double Dumbbell Thrusters (50/35)
9/6 ski calories
12 Russian Kettlebell Swings (70/53)
Metcon (No Measure)
Cash Out: 4 min AMRAP
30s per side, side plank,
8 C2B pull ups,
30 double unders,
OR** Hypertrophy 3 sets of
15 banded tricep push downs in a super set with
15 loaded glute bridges
Training Pit CrossFit 