Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds of

200m run

bear crawl 40-60 feet,

5 inch worms,

2 seated to standing rope climbs

Turkish Get Up (spend 8 min on TGU, match the weight each arm)

Metcon (Calories)

5 ‘cycles’ – 3 min **SPRINT**

3 Rope Climbs / Rx+ Legless

15 push-ups

Row for max calories

2 min rest

***if you’re doing the open, go at an easy pace or use every thursday only for mobility and light cardio