Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds:

8 squat jumps,

2 inch worms,

2 crab bridge,

8-12 hollow rocks,

then 2 sets of 5 with the empty bar:

Jefferson curl (rounded back deadlift),

bent over row,

hang muscle clean,

shoulder press,

back squat

Deficit Deadlift (standing on 45# plate) (7×1 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 (7×2 (go up in weight if possible))

Metcon (Time)

12-10-8-6-4-2 – 11 minute cap

Dumbbell clean and jerk – two dumbbells- (50/35s)

Between every set of dumbbells:

12/8 bike calories

Metcon (No Measure)

‘Cash Out’ – 5 min

10kb russian swings,

15 wall ball,

or Hypertrophy: 3 sets of

12 db curls in a superset with

15 loaded glute bridges