Training Pit CrossFit (Hollywood, FL) – CrossFit

Deadlift, Running, Shoulder warmup (No Measure)


2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)


10 M walking RDL into leg swing


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